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2 garlic cloves
1 large shallot, or 1/4 small red onion
1/4 cup finely chopped fresh coriander
2 tbsp soy sauce
2 tbsp rice wine vinegar
2 tbsp olive oil
4 tuna skeaks, each about 150 g and 1-in. thick
4 tsp coarsely ground black pepper
vegetable oil
Mince garlic. Finely chop shallot. Place both in a small bowl. Stir in coriander, soy sauce, vinegar and oil. Sprinkle tops and sides of each tuna steak with pepper, lightly pressing grounds into fish.
Lightly coat a large frying pan with vegetable oil and set over medium-high heat. When hot, add tuna and reduce heat to medium. Sear 30 seconds to 1 minute per side for rare, or 1 to 2 minutes per side for medium-rare. Place on warm plates and drizzle with coriander vinaigrette.
Calories 349, Protein 40.5g, Carbohydrates 3.5g, Fat 18.5g, Fibre 0.4g, Sodium 583mg.
While tuna is something many people only order in a restaurant, it's much easier to cook at home than you think. It's just like searing a steak, but you don't need to cook it all the way through. The key is to buy quality fish and not overcook it, since most tuna lovers enjoy it most rare or medium-rare. You'll get the best results using a heavy-bottomed frying pan.
Start with takeout rice paper-wrapped spring rolls or store-bought roasted red pepper soup. Serve with jasmine rice and green and yellow beans. End with raspberry tarts or sliced oranges sprinkled with pomegranate seeds or brandy-soaked dried cranberries.
This recipe also works beautifully with salmon, halibut or monkfish fillets. Follow directions above, but cook over medium heat, uncovered, turning at least once, until a knife tip inserted in thickest part of fish comes out warm. They will need a total of 8 to 12 minutes of cooking depending on their thickness.