Seared Tuna And Bean Salad Recipe

Seared Tuna And Bean Salad Recipe

Ingredients

• 2 British Lion eggs
• 2 tuna steaks (around 125g each)
• 1 tsp olive oil
• 410g mixed beans in water, drained or vacuum packed pre-cooked mixed beans
• 75g trimmed green beans, cut into 1 inch pieces
• 1 red onion, finely chopped
• 50g fresh cherry tomatoes, chopped
• 1 red pepper, finely diced
• 1 large red chilli, finely chopped (seeds in if you like a kick!)
• 35g fresh basil leaves
• 1/2 lemon
• Crusty bread to serve (optional)

Dressing

• Juice of 1/2 lemon
• 11/2 tsp Dijon mustard
• 11/2 tbsp extra virgin olive oil

Method

1. Bring a pan of water to the boil. Add the eggs carefully and cook for exactly 4 minutes 30 seconds for a very runny egg. Add the green beans to the water for the last minute of cooking. Remove the pan from the stove and cool down with cold running water from the tap.
2. Now prepare the other salad ingredients: mix the beans, onion, tomatoes, pepper, chilli and the cooked and cooled green beans.
3. Make the dressing by combining the mustard with the lemon juice before slowly adding the olive oil to thicken the dressing. Pour half of the dressing over the bean salad and save half for later. Season the salad with salt and pepper.
4. Place a non-stick frying pan or griddle pan on a high heat. Rub the tuna steaks with a little olive oil on both sides and season with salt and pepper. Place them in the pan when it is smoking hot. For rare steaks, cook them each for around 2 minutes per side. If you prefer your tuna well done, cook each side for 4-5 mins. Just before the tuna is cooked, squeeze over a generous amount of lemon juice and remove from the heat.
5. Carefully peel the eggs. Tear the basil leaves into the salad at the last moment and mix well.
6. Scoop the salad onto each plate and top with the tuna steak. Sit the egg tall and proud on top of the tuna. Cut open just before you serve so the yolk oozes out. Finish with the remaining dressing and serve with crusty bread if liked to soak up that lovely runny yolk!

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Fish en Papillote

Ingredients

• 10 ounces mixed Asian greens, such as bok choy and Chinese cabbage
• chopped 4 skinless salmon or hake steaks (about 5 ounces each) 
• Grated zest and juice of 1/2 small orange 
• 3 tablespoons shredded fresh basil2 garlic cloves finely chopped 
• 1/2 cup dry white wine 
• 1 tablespoon olive oil 
• 1/2 medium-sized bulb of fennel
• thinly sliced 1 carrot, cut into thin strips

Bulgur and Herb Pilaf

1 cup bulgur 3 cups water 1 tablespoon olive oil Juice of 1/2 lemon 1 garlic clove, finely chopped2 tablespoons shredded fresh basil 2 tablespoons chopped fresh cilantro 3 spring onions, sliced Salt and pepper

How to make it  About 35 minutes

1 Preheat the oven to 475°F. Cut out 4 12-inch squares of foil or baking parchment. Arrange a quarter of the chopped Asian greens in the middle of each foil or paper square. Top with a fish steak, and sprinkle with the orange zest and juice, basil, garlic, white wine, olive oil, fennel, carrot, and salt and pepper to taste. Fold over the foil or paper to form a packet, leaving a little air inside so the ingredients can steam, and twist the edges to seal. Put the packets on a baking sheet and set aside.

2 Combine the bulgur with 3 cups of water in a large saucepan and bring to a boil. Reduce the heat to medium-low, cover, and cook until the bulgur is just tender, about 12-15 minutes. Drain the bulgur if necessary.

3 While the bulgur is cooking, put the fish packets into the oven and bake for 10 minutes. Open 1 of the parcels to check that the fish is cooked and will flake easily.

4 Use a fork to fluff the cooked bulgur and mix in the olive oil, lemon juice, garlic, basil, cilantro, and spring onions. Season with salt and pepper to taste. Serve each person a fish packet to open at the table, with the bulgur pilaf in a bowl.

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