Chargrilled tuna with oregano oil & beautifully dressed peas & broad beans

Grilled Tuna with Oregano Oil, Peas and Beans

Serves 4

  • For the oregano oil

  • 1 small bunch of fresh oregano or marjoram, leaves picked

  • sea salt

  • juice of 1 lemon

  • best-quality extra virgin olive oil

  • For the tuna, beans and peas

  • 4 handfuls of podded peas

  • 2 handfuls of podded broad beans

  • 80 ml best-quality extra virgin olive oil

  • sea salt

  • freshly ground back pepper

  • 1 small bunch of fresh mint, leaves picked

  • juice of 1 lemon

  • 4 x 200 g tuna steaks, from sustainable sources, ask your fishmonger, cut 1cm thick

To make your oregano oil, pound the oregano with a good pinch of sea salt in a pestle and mortar until you have a paste. Add the lemon juice and 4 tablespoons of olive oil and stir until you have a good drizzling consistency.



Bring a large pan of water to the boil, add your peas and cook for 3 to 4 minutes, then remove them with a slotted spoon or sieve. Add the broad beans to the pan and cook for 3 to 4 minutes, depending on their size. Drain and leave to cool, then pinch the skins off any big beans (you can leave the skin on any small or medium ones).



To dress the peas and beans you want the same balance of acid and oil as you would have in a salad dressing. So, put the olive oil and a good pinch of salt and pepper into a large bowl. Chop up most of the mint and throw it in, add the peas and beans and mix everything around. Add lemon juice to taste. You can serve the dressed peas and beans hot or at room temperature.



Heat a griddle pan or barbecue until hot, season your tuna steaks with salt and pepper and pat with some of the oregano oil. Place in the pan and sear for 1 to 2 minutes on each side. Personally, I like to keep my tuna a little pink in the middle as this tastes much nicer, but if you're going to cook it through please don't nuke it.



Tear the tuna into 2 or 3 pieces and toss in a large bowl with the rest of the oregano oil. This will give you a lovely combination of flavours. Serve the fish immediately with the peas and broad beans scattered with the rest of the mint leaves.



P.S. Sometimes I love to throw random delicate greens like baby spinach, watercress, even rocket, in with the broad beans for 30 seconds before you drain them. The combination of peppery irony greens, creamy broad beans and sweet little peas makes the veg taste even better.

Nutritional Information

Chargrilled tuna with oregano oil & beautifully dressed peas & broad beans

Brilliant for the barbecue

0 foodies cooked this
This bbq fish makes a lovely alternative to burgers and bangers and always goes down a storm
Serves 4
30m
Super easy
Method

The simplicity and flavour of this summer dish are fantastic. Buy your tuna steaks about 1cm thick rather than going for massive ones. That way they'll cook quickly, giving you a juicy, silky steak that hasn't had a chance to dry out. If you can't get hold of tuna, then shark and swordfish are reasonably good steak-like alternatives.

To make your oregano oil, pound the oregano with a good pinch of sea salt in a pestle and mortar until you have a paste. Add the lemon juice and 4 tablespoons of olive oil and stir until you have a good drizzling consistency.

Bring a large pan of water to the boil, add your peas and cook for 3 to 4 minutes, then remove them with a slotted spoon or sieve. Add the broad beans to the pan and cook for 3 to 4 minutes, depending on their size. Drain and leave to cool, then pinch the skins off any big beans (you can leave the skin on any small or medium ones).

To dress the peas and beans you want the same balance of acid and oil as you would have in a salad dressing. So, put the olive oil and a good pinch of salt and pepper into a large bowl. Chop up most of the mint and throw it in, add the peas and beans and mix everything around. Add lemon juice to taste. You can serve the dressed peas and beans hot or at room temperature.

Heat a griddle pan or barbecue until hot, season your tuna steaks with salt and pepper and pat with some of the oregano oil. Place in the pan and sear for 1 to 2 minutes on each side. Personally, I like to keep my tuna a little pink in the middle as this tastes much nicer, but if you're going to cook it through please don't nuke it.

Tear the tuna into 2 or 3 pieces and toss in a large bowl with the rest of the oregano oil. This will give you a lovely combination of flavours. Serve the fish immediately with the peas and broad beans scattered with the rest of the mint leaves.

P.S. Sometimes I love to throw random delicate greens like baby spinach, watercress, even rocket, in with the broad beans for 30 seconds before you drain them. The combination of peppery irony greens, creamy broad beans and sweet little peas makes the veg taste even better.

Whether it's delicious vegetarian or vegan recipes you're after, or ideas for gluten or dairy-free dishes, you'll find plenty here to inspire you. For more info on how we classify our lifestyle recipes please read our special diets fact sheet, or or for more information on how to plan your meals please see our special diets guidance.

Nutritional Information Amount per serving:
  • Calories 629 31%
  • Carbs 4.8g 2%
  • Sugar 1.1g 1%
  • Fat 44.8g 64%
  • Saturates 7.5g 38%
  • Protein 50.5g 112%
Of an adult's reference intake

BUYING SUSTAINABLY SOURCED FISH

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Buying sustainably sourced fish means buying fish that has been caught without endangering the levels of fish stocks and with the protection of the environment in mind. Wild fish caught in areas where stocks are plentiful are sustainably sourced, as are farmed fish that are reared on farms proven to cause no harm to surrounding seas and shores.

When buying either wild or farmed fish, ask whether it is sustainably sourced. If you're unable to obtain this information, don't be afraid to shop elsewhere – only by shopping sustainably can we be sure that the fantastic selection of fish we enjoy today will be around for future generations.

For further information about sustainably sourced fish, please refer to the useful links below:

Marine Stewardship Council
http://www.msc.org/

Fish Online
http://www.fishonline.org

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