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Seared Tuna with Mangetout Salad and Sauce
Seared tuna steak served with a fresh mangetout salad and a lightly sautéed vegetable sauce.
Healthy
Quick
Seafood
High Protein
Low Carb
Estimated Nutrition
Calories
745.5
kcal / serving
745.5 kcal total
Carbs
15.4
g
per serving
15.4 g total
Fat
52.8
g
per serving
52.8 g total
Protein
54.2
g
per serving
54.2 g total
Cook Time
10
minutes
Serves
1
people
Dietary
Vegetarian
Vegan
Dairy Free
Gluten Free
Ingredients
Fruits
15
ml
Lemon Juice
a squeeze
NutsSeeds
1
pinch
Salt
1
pinch
Black Pepper
freshly ground
OilsFats
30
ml
Olive Oil
for dressing salad
15
ml
Olive Oil
for sautéing sauce
Seafood
1
piece
Tuna Steak
Vegetables
0.5
piece
Red Chilli
de-seeded and sliced for salad
0.5
piece
Tomato
diced for salad
55
g
Mangetout
sliced for salad
0.25
piece
Red Onion
sliced for salad
0.5
piece
Red Onion
sliced for sauce
0.5
piece
Red Chilli
de-seeded and sliced for sauce
55
g
Mangetout
sliced for sauce
0.5
piece
Tomato
diced for sauce
Method
1
Heat a non-stick frying pan until it is hot.
2
Sear the tuna steak for approximately one minute on each side.
3
Season with salt and pepper, add lemon juice, and let the tuna rest.
4
Mix the chilli, tomato, mangetout, and onion in a large bowl.
5
Toss the salad with olive oil to coat the vegetables.
6
Sauté the remaining onion in oil for two minutes to soften.
7
Add the chilli, mangetout, and tomato to the pan and sauté for three minutes.
8
Place the tuna on a plate with the salad and drizzle with the warm sauce.