A client recommended the 'Ocean Chef' brand of frozen fish to me recently, available at Woolworths supermarkets. In an effort to introduce fish into my diet (and having not been a fan of seafood for most of my life!) I decided that it was time to bite the bullet and make some fish meals. Tuna is a great source of protein, is rich in omega 3 fatty acids and is available for Pestacarians to eat! The Yellowfin Skinless Tuna Steaks that I used are often on sale, as are the other types of frozen fish from Ocean Chef, and feature 8 steaks to a pack, 1 per single serving, hence they are very reasonably priced. I was very pleasantly surprised by how delicious the tuna steak was and how easy and quick it was to cook. You can add any healthy sides that you would like to your tuna steak, I have listed my two accompaniments below.
- 2 similar sized (in thickness and weight) frozen or fresh tuna steaks, completely thawed if frozen
- paper towel
- 1 teaspoon extra virgin olive oil
- 1 tablespoon soy sauce
- 2 tablespoons lemon juice
- 1 garlic clove, crushed or finely chopped
- 2 tablespoons shallots, finely chopped
- 2 corn cobs, hulks and silks removed and cut into even rounds
- ground black pepper
- Optional - fresh herbs, such as chives or basil, finely chopped
- a generous handful of washed mixed lettuce
- 1/2 a small avocado, diced
- 1 medium tomato, diced
- 1/2 a lebanese cucumber or 1/4 of a continental cucumber, diced
- 20g reduced-fat feta, crumbled
1. Wash & rinse the tuna steaks, then pat dry with paper towel.
2. Brush the tuna steaks with olive oil, then combine the remaining steak ingredients in a small bowl. Pour over the steaks and place in the fridge to marinate for a minimum of 15 minutes and a maximum of 1 hour.
3. Meanwhile, make the steamed corn by bringing a medium saucepan filled halfway with water to the boil. Add the corn rounds and steam for 5 minutes or until tender. Remove from heat and drain well with cold water, then dry well and toss with ground black pepper & fresh chives, if using.
4. Whilst the corn is steaming make the basic salad by combining all the ingredients and tossing well.
5. Once the steaks have marinated for over 15 minutes, warm a grill plate over medium heat and cook the steaks for 2-3 minutes on each side or until the fish starts to flake when tested with a fork. You want the tuna to still be pink in the middle. I like tuna quite pink in the middle, hence if you do not, leave it on the grill/in the pan for longer!
**NB: If you do not have a grill plate, you may pan-fry the tuna steak by cooking them over medium heat in a medium frying pan, for 2-3 minutes each side, turning the steak over once during cooking. You can test if the tuna is cooked by using the same fork method as above.
6. Arrange the 1 steamed corn,1/2 of the salad and a tuna steak on a plate. Serve warm.
Serves / 2
Total Preparation time & Cooking time / minimum of 20 minutes (based on a 15 minute marinating time)