Who said healthy food had to be boring? This flavour-packed recipe combines meaty fish with a harissa-spiced aubergine ragout and refreshing, minty couscous.
Tuna Temperature
Cook until the middle reaches an internal temperature of 61 °C for well done or 51 °C for medium rare.
Tuna cooks extremely quickly and will continue to rise as much as 14 °C when it's removed from the heat, so it's essential to keep your Thermapen on hand to ensure your steak isn't dry.
Tuna Steak Recipe
Ingredients
Serves 4
For the tuna
- 4 tuna steaks
- 2 tbsp olive oil
- 1 clove crushed garlic
- Juice ½ lemon
- Seasoning
For the aubergine ragout
- 1 large or two small aubergines, sliced lengthways
- 3 tbsp olive oil
- 2 small red onions, thinly sliced
- 2 garlic cloves, sliced
- ½ tsp ground coriander
- ½ tsp ground cumin
- 2 tbsp harissa paste
- 1 tin chopped tomatoes
- 1 tsp dried mint
- Pinch cayenne pepper
- Pinch smoked paprika
For the couscous salad
- 240g couscous
- 1 ltr mushroom stock
- ½ cup fresh parsley, finely chopped
- ½ cup fresh mint, finely chopped
- 2 tomatoes, finely chopped
- ½ cucumber, peeled and finely chopped
- Juice 1 lemon
- ¼ tbsp virgin olive oil
- 3 spring onions finely chopped
- Seasoning
Directions
To make the ragout
- Preheat the oven to 200 °C/ 180 °C fan/gas mark 4.
- Bake the aubergine until cooked, roughly 20 minutes.
- Saute the onions for around 8 minutes.
- Mix the remaining ingredients and add to the aubergine.
- Cook for 30 minutes.
To make the couscous
- Place the couscous in a bowl. Heat the mushroom stock and pour over the couscous.
- Place a tight-fitting lid over the bowl and allow the couscous to soak up the stock for at least 20 minutes.
- Add the oil and lemon juice, stir with a fork and adjust the seasoning until you're happy with the flavour. Then add the spring onions.
To make the tuna
- Marinade the tuna in the oil, garlic and seasoning.
- Heat a frying pan until smoking, then add the tuna and marinade to the pan. Brown on both sides for roughly 1 minute and until the middle reaches an internal temperature of 61 °C for well done or 51 °C for medium rare.
- Remove the tuna from the pan. Add the juice of half a squeezed lemon to the pan, scraping all of the residue using a wooden spoon. Pour sauce over the tuna.
