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Recipes

Peppered Tuna with White Bean, Fennel, Mint & Roasted Cherry Tomato Salad

Published on 06 March 2012

Time to indulge in this healthy, sustainably managed, full of omega-3 fish.  Team it up with this delicious white bean salad with crisp fennel, mint, rocket & roasted cherry tomatoes. 

Nutritional Fact: Both Cannellini & Butter beans are low in fat, high in protein, high in fibre, minerals, iron, magnesium, folate & B vitamins, not that you needed anymore reasons to test this recipe out.  Enjoy!

  • Serves: 4
  • Prep time: 20 minutes
  • Cooking time: 15 minutes

Ingredients

4 x 150g portions of Tuna loin
Cracked black pepper
Salt
3 Tbsp rice bran oil

Salad
1 can cannellini beans, drained & rinsed
1 can butter beans, drained & rinsed
1 small red onion, fi nely chopped
2 punnets cherry tomatoes, halved
1 Tbsp reduced balsamic
1 fennel bulb, fi nely sliced, soak in salted water for
15mins, then drain & rinse with cold water
100g baby rocket

Dressing
2 Tbsp crème fraiche
Zest & juice from 2 medium lemons
2 Tbsp EV olive oil
Salt & pepper
1 cup fresh Italian parsley, roughly chopped
½ cup fresh mint, fi nely chopped

Method

1. Pre heat oven, 200°C fan bake.
2. Roast the halved cherry tomatoes with a little drizzle of olive oil, reduced balsamic, salt & pepper for 10 minutes, remove from oven to cool.
3. In a large bowl add the cannellini beans, butter beans, red onion, roasted cherry tomatoes, soaked fennel & rocket, toss.
4. In a jar add the dressing ingredients and shake well, toss with salad.
5. Pre heat a large frying pan with oil for the tuna, big enough to hold all 4 pieces.
6. Coat the tuna with freshly cracked pepper and a little salt.
7. Place the tuna on the preheated frying pan and leave for 3-4 minutes, turn the steaks over and cook for a further 3-4 minutes. The tuna should be cooked
medium rare.

Tips:
Fennel is a wonderful vegetable, great for salads. Soak the fi nely sliced fennel in salted water for 10-15 minutes then drain and rinse with cold water. This removes the bitterness and leaves you with crisp slightly sweet pieces.

To Serve

Place a couple of large spoonfuls of the bean salad in the middle of 4 plates.  Place the tuna steaks on top and squeeze lemon juice over with a drizzle of balsamic reduction.

Recipe by: Christa Boardman

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