Seared tuna steak, with lemon, coriander and scotch bonnet cous cous
Added by Spanner | Wed 29 Jul 2009 @ 15:43
Marinaded tuna, cooked quickly on a griddle, with griddled tomatoes, spicy cous-cous and steamed spinach. Yum!
Tuna steak (as fresh as!)
1/2 scotch bonnet chilli
Lots of fresh coriander
on the vine cherry tomatoes (or similar)
Marinade: soy sauce, sesame oil, olive oil, lemon, coriander, 1/2 scotch bonnet chilli, salt, pepper
1. Marinade the tuna steak in lots of olive oil, with the juice of 1/2 lemon, a splash of sesame oil and soy sauce, a handful of chopped coriander, 1/2 scotch bonnet chilli (it has a beautiful warm flavour), salt and pepper. Leave to marinate in fridge for 1 hour. It will begin to \"cook\" with the lemon juice in there, and this will keep it tender too.
2. When ready to cook, it\'s so quick and easy. First, pour some of the marinade into the griddle. Not too much or the tuna will steam, rather than cook! When it\'s good and hot add the tuna, and cook for 90 seconds on each side, and then put on one side.
3. When you add the tuna, also add some marinade to the couscous (in a separate saucepan), along with the normal amount of hot water, and the rest of the scotch bonnet chilli, and put the lid on the saucepan.
4. When the tuna is done, add the juice of 1/2 lemon to it while still in pan, then remove the tuna and cook the tomatoes, still on the vine, on the same griddle pan as they will soak up all the flavours and taste yummy. Add more olive oil, if necessary (it won\'t need much).
5.) By now, the couscous will be lovely and cooked. So add lots of chopped coriander and the juice of 1/2 lemon. Stir, taste and season if necessary. Usually with all the lemon and chilli, it doesn\'t really need it - but make your own mind up.
6.) Take the tomatoes out of the griddle. There should now be some lemon juice, some marinade and some tomato juices in the griddle. Turn the heat right down, and add as much spinach as you can fit in the griddle. Stir it in. As the juices are used up, they will be supplemented by water from the spinach and you can add the final 1/2 lemon. In one minute the spinach is done.
7.) Serve it all up - it has so many flavours, is good for you, really fresh and delicious!
If you\'re eating this at home, and tuna is a bit of a treat, you can do this with non-marinated salmon or chicken and it\'s still awesome. When I cook it with chicken, I often add lardons in too. Not so healthy, but still great.
The tuna goes really well with Arabella Sauvignon Blanc.