TUNA STEAKS WITH ROCKET AND CORN SALAD

  • 25/04/2013
  • Moderate difficulty
  • 4
  • 25 min

You can't go wrong with these tuna steaks aromatised with rosemary and served on a flashy bed of rocket and corn salad combined with specks of blood orange.

Ingredients

  • 1 sprig of rosemary
  • 1 sprig of fennel
  • 4 cloves of garlic
  • 100 ml extra virgin olive oil
  • 800 g fillet of fresh tuna, rinse and pat dried, cut into steaks
  • 1 tbsp Vegeta Delight vegetable stock powder
  • 100 g rocket leaves
  • 70 g corn salad
  • 1 blood orange (100 grams)
  • 8 black olives
  • Balsamic vinegar
  • Salt
  • Black pepper

Preparation

  1. 1.
    Marinade: Combine and mince the rosemary leaves, fennel and garlic. Add 50 ml olive oil and mix until blended.
  2. 2.
    Sprinkle tuna with Vegeta Delight vegetable stock powder, place in the marinade and let stand 10 minutes.
  3. 3.
    Heat up a frying pan and sear tuna steaks, ensuring they remain pink in the centre. Add some more of the remaining marinade.

Serving

On a plate arrange a bed of rocket leaves and corn, add blood orange, olives and drizzle with remaining olive oil and vinegar. Arrange tuna steaks over the top and drizzle with the marinade.

Tip

Perfectly cooked tuna steaks should be well seared on the outside, and pink and soft inside. Tuna dries out easily so make sure to keep it juicy and silken by adding tuna steaks to the moderately hot but not too hot olive oil and by flipping the steak only when the bottom side is seared.

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 521 / 2.178 - -
Fat g 20,14 - -
Carbohydrates g 6,73 - -
Dietary fibre g 2,81 - -
Protein g 48,00 - -
Sodium g 2,65 0 0
Vitamin A μg 5.772,96 144 115
Vitamin D μg 430,00 215 215
Vitamin C mg 18,58 25 21
Niacin mg 26,63 190 133
Potassium mg 781,66 21 21
Calcium mg 94,02 9 9
Phosphorous mg 535,06 67 67

* 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.)