Pan griddled tuna steak with artichokes

This is a nutritious and very fresh tasting fish recipe which is ready in about 10 minutes. I’ve used canned artichokes, mixed with capers, artichokes, lemon juice, parsley and mustard as the sauce. There is a big range of prepared artichokes available – my current favourite is a jar of artichokes marinated in oil, mint and garlic from Sainsbury’s but I’ve also found a good option from the Co-op.

It’s traditional to cook tuna steak so that it’s seared on the outside but pink in the middle but I prefer my tuna to be cooked all the way through. I take it off the griddle while it’s still moist – be careful not to over cook the tuna or it can be very dry – and let it rest for about 5 minutes before serving.

I like serving the tuna on a bed of green leaves such as watercress or spinach, green beans and thick strips of pan griddled courgettes. The tuna is very filling so haven’t felt the need to add any carbs.

These quantities are per person.

Ingredients

  • 1 x tuna steak (I’ve used wild yellow fin tuna)
  • 4/5 pieces of artichokes from a jar
  • 1 teaspoon Dijon mustard
  • 1 teaspoon capers
  • 2 anchovies, chopped
  • A few sprigs of chopped parsley
  • Generous squeeze of lemon juice
  • Green beans
  • Courgettes
  • Green leaves eg watercress or spinach
  • Olive oil
  • Salt and pepper

Method

  1. Cook the green beans in boiling water in a saucepan.
  2. While the beans are cooking, heat a griddle pan and slice half a courgette. Oil each courgette and griddle until cooked.
  3. Oil the tuna steak and season. Cook on the griddle for about 2/3 minutes each side (depending on how rare or cooked you like it) and put aside to rest, covered to keep warm.
  4. While the tuna is resting make the sauce. Mix the artichokes, capers, anchovies, mustard, lemon juice and parsley.
  5. Serve the watercress, beans, courgettes and tuna and pour over the artichoke sauce mix.

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