Pesto Tuna

  • 03/09/2006
  • Moderate difficulty
  • 4
  • 60 min

The fish becomes excellent when it is cooked with wine and pesto made from aromatic ingredients such as: rosemary, basil, parsley, garlic, parmesan and olive oil. Served with swiss chard or potato, either way, it’s a winner.

Ingredients

  • 800 g tuna fillets (or bonito)
  • lemon juice
  • 1 tablespoon Vegeta Beef Stock Powder
  • 30 g pine nuts
  • 3 tablespoons oil
  • Pesto:
  • 70 ml olive oil
  • 50 g parmesan, grated
  • 3 garlic cloves, chopped
  • 1 tablespoon parsley, chopped
  • 1 teaspoon rosemary, chopped
  • 1 teaspoon basil, chopped

Preparation

  1. 1.
    Using a smaller bowl prepare the pesto, by combining olive oil, parmesan, garlic, parsley, rosemary and basil.
  2. 2.
    Dribble lemon juice on the fish fillets and sprinkle with Vegeta Beef Stock Powder.
  3. 3.
    In a small pan toast the pine nuts.
  4. 4.
    Heat up the BBQ plates well, grease with oil and then place the prepared tuna or bonito fillets. Cook each side 3-4 minutes.
  5. 5.
    While the fillets are still warm cover with prepared pesto mixture and sprinkle toasted pine nuts.

Serving

Serve with boiled swiss chard, baked pumpkin or potato.

Tip

Pesto is best prepared using fresh herbs and in a larger quantity. It can also be frozen and used as required.

Energy and nutritional values

Energy and nutritional values are calculated per one serving (i.e. for 1 person). For a dessert, energy and nutritional values have been calculated per 100 g.

Nutrient Unit of measure Amount F rda (%) M rda (%)
Energy values kcal / kJ 587 / 2.454 - -
Fat g 37,11 - -
Carbohydrates g 7,99 - -
Dietary fibre g 4,62 - -
Protein g 56,60 - -
Sodium g 2,39 0 0
Vitamin A μg 10.374,30 259 207
Vitamin E mg 18,46 84 84
Vitamin C mg 46,54 62 52
Niacin mg 43,11 308 216
Potassium mg 1.737,08 47 47
Calcium mg 428,55 43 43
Phosphorous mg 682,06 85 85

* 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.)