Grilled tuna with tomato spaghetti

Serves 2

  • 1 clove of garlic

  • 200 g cherry tomatoes

  • 30 g black olives

  • 30 g green olives

  • 1 teaspoon fennel seeds

  • sea salt

  • 30 g Parmesan cheese

  • a small bunch of fresh basil

  • olive oil

  • 1 lemon

  • 2 x 120 g tuna steaks (roughly 1.5cm thick)

  • freshly ground black pepper

  • 150 g dried spaghetti

  • extra virgin olive oil

  • ½ fresh red chilli

  • 35 g rocket

Peel and finely slice the garlic and cut the cherry tomatoes in half. Stone the olives and tear into thirds or quarters. Next, add the fennel seeds to a pestle and mortar with a pinch of salt and smash to a powder. Tip into a cup and put aside.



Finely grate the Parmesan. Pick the basil leaves and set aside. Roughly chop the stalks, then add to the pestle and mortar and smash to a paste with a pinch of salt. Mix 2 tablespoons of olive oil, a grating of lemon zest and the juice of half the lemon with the basil paste. Spoon it out onto a plate and place the tuna steaks on top. Turn the tuna over in the dressing, then leave them to marinate for about 20 minutes in the fridge.



Meanwhile, fill and boil the kettle. Put a deep pasta pan on a medium heat and fill with boiling water, add a good few pinches of salt and bring back to the boil. Drop the spaghetti into the water and cook according to packet instructions. Once cooked, scoop out half a mug of cooking water, then drain the pasta.



Meanwhile, put a medium saucepan over a medium heat, then add a splash of olive oil and the garlic. As soon as the garlic is golden, tip in the bashed-up fennel seeds and the cherry tomatoes. Season with a little pepper, cover with a lid and turn the heat down to low. Cook gently for 5 minutes, or until the tomatoes are soft and sweet, then turn the heat off. Tip the drained pasta into the pan with the cherry tomatoes, stir together and season with a little salt, pepper and a squeeze of lemon juice, if needed. Cover with a lid.



Put a griddle pan on a medium heat. Tear the basil leaves into a bowl with the olives. Add the rocket, then dress the salad with a squeeze of juice from the remaining lemon half and a drizzle of extra virgin olive oil. Finely chop and sprinkle over the chilli.



Season the tuna with a little salt, then place in the hot griddle pan and cook for 30 seconds on each side for rare, or for a bit longer if you prefer it more well done. Stir the grated Parmesan into the spaghetti, adding a splash of the reserved cooking water to loosen, if needed. Divide the spaghetti between your plates, lay a tuna steak next to each pile and top with a good pinch of the olive salad.

Nutritional Information

Grilled tuna with tomato spaghetti

Perfect for a cosy night in

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Keep the other half happy with this hugely popular combo of tuna and pasta – fresh, simple, delicious.
Serves 2
40m
Super easy
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Method

Peel and finely slice the garlic and cut the cherry tomatoes in half. Stone the olives and tear into thirds or quarters. Next, add the fennel seeds to a pestle and mortar with a pinch of salt and smash to a powder. Tip into a cup and put aside.

Finely grate the Parmesan. Pick the basil leaves and set aside. Roughly chop the stalks, then add to the pestle and mortar and smash to a paste with a pinch of salt. Mix 2 tablespoons of olive oil, a grating of lemon zest and the juice of half the lemon with the basil paste. Spoon it out onto a plate and place the tuna steaks on top. Turn the tuna over in the dressing, then leave them to marinate for about 20 minutes in the fridge.

Meanwhile, fill and boil the kettle. Put a deep pasta pan on a medium heat and fill with boiling water, add a good few pinches of salt and bring back to the boil. Drop the spaghetti into the water and cook according to packet instructions. Once cooked, scoop out half a mug of cooking water, then drain the pasta.

Meanwhile, put a medium saucepan over a medium heat, then add a splash of olive oil and the garlic. As soon as the garlic is golden, tip in the bashed-up fennel seeds and the cherry tomatoes. Season with a little pepper, cover with a lid and turn the heat down to low. Cook gently for 5 minutes, or until the tomatoes are soft and sweet, then turn the heat off. Tip the drained pasta into the pan with the cherry tomatoes, stir together and season with a little salt, pepper and a squeeze of lemon juice, if needed. Cover with a lid.

Put a griddle pan on a medium heat. Tear the basil leaves into a bowl with the olives. Add the rocket, then dress the salad with a squeeze of juice from the remaining lemon half and a drizzle of extra virgin olive oil. Finely chop and sprinkle over the chilli.

Season the tuna with a little salt, then place in the hot griddle pan and cook for 30 seconds on each side for rare, or for a bit longer if you prefer it more well done. Stir the grated Parmesan into the spaghetti, adding a splash of the reserved cooking water to loosen, if needed. Divide the spaghetti between your plates, lay a tuna steak next to each pile and top with a good pinch of the olive salad.

Nutritional Information Amount per serving:

Calories

Calories are just a unit of energy. If you eat more than you use you can gain weight, or lose it if you don't eat enough. How much you need depends on your weight, gender and how active you are, but it's around 2,000 a day.

Carbs

Carbs are a great source of energy and, excluding foods such as potatoes, are made from grains - like bread, pasta and cereal. We all need carbs, but try to make them all wholegrain by sticking to brown bread, rice and pasta - they are much more nutritious.

Sugar

We all deserve a treat sometimes, but try to limit your sugar intake. Most of your sugar should come from raw fruit and milk, because they give us lots of nutrients too. Always check food labels so you know how much sugar you're eating.

Fat

We all need to eat a small amount of fat because it protects our organs and helps us grow. But we need to be careful about how much fat we eat and what kinds of fat, because in higher levels it's associated with weight gain, diabetes, cancer and heart disease.

Saturates

Saturated or "bad fats" are in beef, pork, chicken skin, butter, cream and cheese. Too much can be bad for our heart and cholesterol levels, but unsaturated or "good fats" in fish, nuts, avocados and some oils can help keep our hearts healthy if eaten in moderation.

Protein

Protein helps our muscles to grow and repair, as well as providing you with essential amino acids. When it comes to protein, try to eat leaner sources such as chicken and fish or non-meat sources such as eggs, dairy, beans, nuts, seeds, tofu and pulses.
  • Calories 898
    45%
  • Carbs 57.6g
    22%
  • Sugar 6.8g 8%
  • Fat 43.7g 62%
  • Saturates 9.6g 48%
  • Protein 65g 144%
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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  • 1 clove of garlic

  • 200 g cherry tomatoes

  • 30 g black olives

  • 30 g green olives

  • 1 teaspoon fennel seeds

  • sea salt

  • 30 g Parmesan cheese

  • a small bunch of fresh basil

  • olive oil

  • 1 lemon

  • 2 x 120 g tuna steaks (roughly 1.5cm thick)

  • freshly ground black pepper

  • 150 g dried spaghetti

  • extra virgin olive oil

  • ½ fresh red chilli

  • 35 g rocket