TUNA STEAKS WITH ROCKET AND CORN SALAD

  • 25/04/2013
  • Moderate difficulty
  • 4
  • 25 min

You can't go wrong with these tuna steaks aromatised with rosemary and served on a flashy bed of rocket and corn salad combined with specks of blood orange.

Ingredients

  • 800 g fillet of fresh tuna
  • 1 sprig of rosemary
  • 1 sprig of fennel
  • 4 cloves garlic
  • 100 ml extra virgin olive oil
  • 100 g rocket leaves
  • 70 g corn salad
  • 1 blood orange (100 grams)
  • 8 black olives
  • aceto balsamico
  • salt
  • black pepper
  • 1 tbsp Vegeta

Preparation

  1. 1.
    Rinse and pat-dry the tuna and cut the fillet into small steaks.
  2. 2.
    Prepare the marinade. Mince rosemary leaves, fennel and garlic, and mix with olive oil until blended. Sprinkle one tablespoon of Vegeta blend on tuna steaks, put them into the prepared marinade and leave for about 10 minutes to marinate.
  3. 3.
    Remove with slotted spoon and sear the steaks in a hot skillet on both sides (tuna should remain pink in the centre). Add some of the remaining marinade.

Serving

Arrange a bed of rocket leaves and corn salad on serving plates. Add some diced blood orange and olives, and drizzle with olive oil and vinegar. Arrange the fried tuna steaks on top. Drizzle with a little marinade and serve.

Advice

Perfectly cooked tuna steaks should be well seared on the outside, and pink and soft inside. Tuna dries out easily so make sure to keep it juicy and silken by adding tuna steaks to the moderately hot but not too hot olive oil and by flipping the steak only when the bottom side is seared.

Energy and nutritive values

Energy and nutritive values are calculated for one serving (i.e. for 1 person). If it is a dessert, energy and nutritive values have been calculated for 100 g.

Nutrient Unit of measure Amount F rda (%) M rda (%)
Energy values kcal / kJ 521 / 2.178 - -
Fat g 20,14 - -
Carbohydrates g 6,73 - -
Dietary fibre g 2,81 - -
Protein g 48,00 - -
Salt g 2,65 0 0
Vitamin A μg 5.772,96 144 115
Vitamin D μg 430,00 215 215
Vitamin C mg 18,58 25 21
Niacin mg 26,63 190 133
Potassium mg 781,66 21 21
Calcium mg 94,02 9 9
Phosphorous mg 535,06 67 67

* RDA is based on daily allowances for women of 2000 kcal, and for men of 2900 kcal at the age of 25 to 50. (Source: DRI reports - Macronutrients, Elements, Vitamins, www.nap.edu; Genesis R&D and Podravka d.d.)