Tuna and Pepperonata

This meal is delicious – healthy, a little bit sweet and sour and with a bit of chilli heat as well. It’s from Mitch Tonks’ Fish Cookbook:

The ingredients below serve two quite comfortably:
2 x 160g fresh tuna steaks
4 tbsp olive oil
1 large onion
2 garlic cloves
1 red pepper
1 yellow pepper
1/2 tsp cumin
1 or 2 dried chilli (as per preference)
40ml red wine vinegar
1 tsp brown sugar
1 tbsp fresh basil leaves
Lemon wedges to serve
75g couscous

What to do:

First of all, heat the oven to Gas Mark 9 / 240C / 475F.

Make the pepperonata:
1. Heat olive oil in a large saucepan over a medium heat while finely chopping the onion. Then fry gently for about 15 – 20 minutes until it’s sticky and golden.
2. While that’s cooking, crush or finely chop the garlic and slice or dice the peppers, then add to the onions and continue to cook until the peppers have softened.
3. Crumble in the chilli and add the vinegar and sugar and cook for a further minute while seasoning with salt and pepper. Check the balance of the vinegar and the sugar to make sure you’re happy with it. Then add the shredded basil.

Cook the tuna:
1. As you’re finishing the pepperonata start on the tuna. Put either a griddle pan or frying pan on a high heat with oil. While it’s coming to temperature, dust the tuna with salt and brush with oil. When the pan is smoking, add the tuna and cook for 1.5 – 2 mins per side.
2. Transfer the tuna to a roasting dish and cook in the oven for a further minute – this ensures that the all round heat of the oven gets to the centre of the fish without drying the outside surfaces of the steak. The tuna is done when it flakes as you gently pull it apart and the centre is a lovely juice pink just like medium cooked lamb.
3. Serve with a slice of lemon and squeeze over to taste.

Prepare any sides
We had this with couscous, which only takes 5 minutes to prepare, but if you’ve got more time you could have it was potatoes, salad, chips… anything that takes your fancy!


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