Sesame Seared Tuna with Broad Beans

Sesame Seared Tuna with Broad Beans

Sesame seared tuna with broad beans

INGREDIENTS

Sesame Seared Tuna with Broad Beans
Sesame seared tuna with broad beans.

50g sesame seeds

1 tsp fennel seeds

Salt and pepper

2 x 180g pieces tuna steak, cut in half crossways

1 tbsp coconut oil

1 tsp dried seaweed flakes

Slices of lemon and lime and cherry vine tomatoes to serve

For the chili & ginger dressing:

1 tsp coconut oil

2cm piece ginger, finely grated

2 shallots, finely chopped

½ chili, seeded, finely chopped

1 tbsp honey

60ml rice wine vinegar

2 tsp tamari

2 tsp fish sauce

1 tbsp fresh lime juice

For the broad beans:

120g raw broad beans, podded

2 cloves garlic, minced

Salt and pepper

1 tbsp coconut oil

1 tsp dried seaweed flakes

PREPARATION

1 Start preparing the dressing by heating the oil in a saucepan over a low heat. Then put the ginger, shallots and chili in the pan and cook, stirring frequently, for 3 minutes or until soft. Stir in the honey and vinegar and simmer for 5 minutes. Add two tablespoons of water, bring to the boil. Remove the pan from heat. Stir in the tamari, fish sauce and lime juice. Leave to cool.

2 Bring a pan of water to the boil and toss in the broad beans. Bring to the boil again and simmer for 3-5 minutes. Drain and rinse them with cold water. Slit each pod along its seam. Using your thumb tun along the inside and push the beans out.

3 Heat the coconut oil in a pan, put in the minced garlic and sauté for 2 minutes. Stir in the broad beans, cook for 2 minutes, season to taste, remove from heat and set aside.

4 Combine the sesame and fennel seeds with the salt and pepper on a plate. Put the pieces of tuna into the seed mixture and coat both sides. Heat the oil in a large frying pan over a high heat. Sear the tuna for 1 minute on each side.

5 Arrange the broad beans on two plates, top with the seared tuna and a quarter cup of the dressing. Decorate with the seaweed flakes, slices of lemon and lime and cherry tomatoes. Serve.

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Written by Camille Bennett

Camille Bennett is our nutrition expert interested in fitness diet and doesn’t run out of delicious ideas for healthy and nutritional meals.

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