Seared Tuna, Sicilian Couscous & Greens

An Exclusive Jamie Oliver Recipe

on December 2015 | in Food & Drink | by Jamie Oliver | with No Comments

15 minutes + soaking

I love having fresh sustainably sourced tuna once in a while – it’s easy to cook and high in selenium, which helps keep our nails and hair super-strong and healthy.

  • 4 ripe mixed-colour tomatoes
  • 1 1/2 – 2 fresh red chillies
  • 2 sprigs of fresh basil
  • 2 lemons
  • 1/2 cup whole-wheat couscous
  • 2 cloves of garlic
  • 1 8-oz piece of tuna
  • 1 whole nutmeg, for grating
  • 1 tsp dried oregano
  • olive oil
  • 1 tsp baby capers
  • 4 scallions
  • 1 bunch of asparagus (10 oz)
  • 1 large handful of swiss chard
  • 1 oz feta cheese
  1. First up, a cool method to make a re- ally flavoursome couscous – we’re going to feed it with cold liquid, rather than heating it. Simply quarter the tomatoes, deseed 1 chilli, and place in a food processor with the basil leaves, the zest and juice from 1 lemon, a pinch of sea salt and black pepper, plus 2⁄3 cup of cold water. Blitz until smooth, tip the mixture into a bowl, stir in the couscous, then cover and leave aside for 1 hour to doits thing.
  2. When the couscous has sucked up all the flavour, taste and season to perfection. Peel the garlic and finely slice with the remaining chilli. Season the tuna with pep- per and a few scrapings of nutmeg, then pat with the oregano and 1 teaspoon of oil. Sear in a non-stick frying pan on a high heat for 1 to 2 minutes on each side, adding the chilli, garlic and capers when you flip it, and gently jiggling it to sear it all nicely.
  3. Transfer the contents of the pan to a board, returning the pan to a medium heat. Trim the scallions and asparagus, then halve lengthwise, halve the chard stalks and put it all into the hot pan with a good splash of water. Cover with a lid and steam for 4 minutes, or until just cooked through. Fluff up the couscous, crumble over the feta, pop the veg on top, slice up the tuna and serve with lemon wedges for squeezing over.

Nutritional Information Per Serving

Calories 543
Fat 13g
Saturated Fat 4.5g
Protein 45.2g
Carbs 64.7g
Sugar 10.4g
Fibre 10.3g

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