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FLASH-FRIED TUNA AND TOMATO SALAD

  • Timer Prep 12 min
    Cook 3 min
  • Chart 469.0 cal/
    serving
  • Chef hat Easy
    effort

Preparation

Half or slice if large (we used a mixture of red and gold santini, rosa, green tiger and jester) the mixed tomatoes. Finely chop the garlic cloves. Drain the capers.

Method

  1. 1 Heat 1 tbsp of the oil in a large, non-stick frying pan.
  2. 2 Season the tuna steaks and add to the pan.
  3. 3 Cook for 2-3 minutes each side, so that the tuna is rare in the centre.
  4. 4 Remove the fish from the pan and cut it into chunky pieces.
  5. 5 Arrange on a platter with the tomatoes and parsley.
  6. 6 Add the remaining oil to the pan, with the garlic.
  7. 7 Sizzle for a minute, remove from the heat and stir in the balsamic vinegar and capers.
  8. 8 Spoon over the tuna and tomatoes, and serve with crusty bread.
  • Average per serving
  • Calories 469.0kCal
  • Fat20.6g
  • Saturated3.1g
  • Salt2.43g
  • Carbohydrates33.3
  • Sugar5.1g
  • Protein39.0g
  • Fibre2.8g