Weeknight Meals: Seared Tuna, Stir-Fried Vegetables & Chili-Garlic Beans

Seared Tuna, Stir-Fried Vegetables & Chili-Garlic Beans

I do love fresh tuna, it's a bit of a taboo as much of it is under severe threat from over fishing, so make sure you use a sustainable option from your local fish monger or market.

This dish is a perfect Spring time treat served with a chilled glass of white wine on the patio or deck.


Serves 4

  • 4 x 7 oz Fresh Tuna Fillets
  • Olive oil
  • Salt
  • 1 lemon (zested)
  • Cooking oil
  • 1 large red onion (peeled & sliced)
  • 1 1arge carrot (peeled & sliced)
  • 1 large courgette (sliced)
  • 1 garlic clove (minced)
  • 2 x 15oz tins of white beans (drained)
  • 1 red chilli (deseeded & sliced)
  • Handful of fresh arugula
  • Salt
  • Pepper

Step 1: Place a seasoned griddle pan over a medium-high heat, cover the tuna fillets in olive oil, salt and the lemon zest, add to the pan and sear each side for a minute, remove and allow to rest.

Step 2: Place a wok over a high heat, add the cooking oil and stir-fry the vegetables for 3-5 minutes, remove from the heat and place to one side.

Step 3:  Place a small saucepan over a medium heat, add a tsp of olive oil, fry the garlic for a minute, add the beans, mixing them together and reduce the heat and allow to simmer for 5 minutes.

Step 4: Plate up the beans, stir-fried vegetables and arugula, top with the chili and served the tuna, sliced into 1/2" strips.


Tagged: , , , , , ,

View/Add Comments


(2000 character limit)