Tuna with Moroccan Spices and Bean Salad
PREPARATION: 15 MINUTES, COOKING: 10 MINUTES
4 tuna steaks, about 1/4 pound (125 g) each
1 tablespoon (15 ml) ras el hanout spice mix
1 1/4 cups (300 g) green beans
2 tablespoons (30 ml) honey
grated zest and juice of 2 lemons
4 tomatoes, halved and cut into wedges
15 ounce (425 ml) can cannellini beans, drained and rinsed
2 tablespoons (30 ml) olive oil
1 small onion, halved and thinly sliced
2 large red peppers, seeded and sliced
2 cloves garlic, thinly sliced
1 Put the tuna steaks on a plate and rub the ras el hanout on both sides to coat. Set aside.
2 Cook the green beans in a saucepan of boiling water for 2–3 minutes, or until just tender. Drain, rinse under cold water, drain again and put into a bowl. Add the honey, lemon zest and lemon juice and mix well. Add the tomatoes and cannellini beans.
3 Heat half of the oil in a frying pan over high heat. Add the onion, peppers and garlic and cook, stirring, for 1 minute, or until very lightly cooked. Add to the tomato and bean mixture and stir to combine.
4 Return the pan to the heat and add the remaining oil. Add the tuna, scraping any spice mix from the plate onto the fish. Cook over high heat for 2 minutes, turn over and cook for another 2–3 minutes, pressing the fish lightly with a spatula, until just cooked through.
5 Divide the bean salad among four plates. Cut the tuna into thick slices and place them on the salad. Scrape any juices and spices from the pan, pour over the tuna and serve.
+ To make ras el hanout, combine 1 tablespoon (15 ml) ground coriander, 1/2 teaspoon (2 ml) ground cinnamon, 1/4 teaspoon (1 ml) ground mace or freshly grated nutmeg and a large pinch of chili powder. Alternatively, use 2–4 teaspoons (10–20 ml) of an African spice paste, such as harissa.
Each serving provides
391 calories, 34 g protein, 16 g fat (4 g saturated fat), 28 g carbohydrate (20 g sugars), 10 g fiber, 224 mg sodium
|Tuna with Moroccan Spices and Bean Salad|