Spicy tuna with tomato and mint chutney Recipe

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  • Healthy

serves:

2

Skill:

easy

Spice:

Medium

Total Time:

00:20

Prep:

00:18

Cooking:

00:02

Nutrition per portion

RDA
Calories 220 kCal 11%
Fat 12g 17%
  -  Saturates 2g 10%

Enjoy these low-calorie spicy pan-seared tuna steaks with homemade chutney, which take just 20 minutes to make

Ingredients

  • 1 good tsp finely grated fresh ginger
  • 1 clove garlic, peeled and grated
  • ½ tsp ground coriander
  • ¼ tsp ground turmeric
  • Pinch of cayenne pepper or chilli powder
  • Salt and ground black pepper
  • 3tsp sunflower oil
  • 2 tuna steaks, about 200-250g (7-8oz) total weight
  • Fresh coriander leaves, to garnish
  • 4 poppadoms, and plain yogurt, to serve
  • For the chutney:
  • 2 medium-sized, ripe tomatoes, roughly chopped
  • 1 small clove garlic, peeled and chopped
  • ½ small green chilli, deseeded and chopped, or 1 teaspoon sweet chilli sauce
  • 1 large handful of mint leaves (about 12), washed
  • 2tsp sunflower or olive oil
  • 1 lime

Method

  • Mix the ginger, garlic, spices, seasoning and 2tsp of oil in a large, shallow dish. Cut each tuna steak into 4 or 5 triangular pieces, and coat in marinade. Leave for 5-10 mins to marinate.

  • To make the chutney: Put chopped tomato in a small blender or a large jug with a stick blender. Add the garlic, chilli or sauce, torn mint leaves and oil. Cut cheeks off the lime and set aside for serving. Squeeze juice from rest of lime into the tomato mixture and blend to a rough paste. Put in a serving bowl.

  • Heat a frying pan, and, when piping hot, add remaining teaspoon of oil and the tuna and fry for a minute on each side.

  • Serve the fish, garnished with the coriander leaves and lime cheeks, with the tomato and mint chutney, poppadoms, and yogurt.

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Top Tip

If you have a little more time, marinate the fish for up to an hour.