Wow. So quick and easy to make.
This is now officially one of my favourite food stuffs. The tuna steak has to be from the fish counter – previously tried cooking packaged tuna steaks, but they clearly need to be chunky!
Served with 75g green beans (18 cals) and 175g roasted tinned new potatoes sprinkled with paprika (125 cals).
Maple and Mustard Seared Tuna Steaks – 351 calories
Preparation Time: 5 mins
Cooking Time: 5 mins
Calories per serving: 351
Tuna, Steaks, Raw – 2 x 175 g
Olive Oil, Extra Virgin – 2 Tsps/10ml
Maple Syrup – 1 Tbsp/20g
Paprika – 1 Tsp/2g
Dijon Mustard – 15g
Lemon juice – 1 Tbsp
Olive Oil -10ml
Combine syrup, Dijon mustard, lemon juice, oil, and paprika in a shallow dish, stirring with a whisk. Reserve 4 teaspoons syrup mixture.
Add tuna to remaining syrup mixture, turning to coat. Let stand 10 minutes, turning once after 5 minutes.
Heat a frying pan over medium-high heat. Coat pan with a teaspoon of olive oil. Remove tuna from marinade; discard marinade.
Sprinkle tuna with salt and black pepper. Add tuna to pan; cook 2.5 minutes on each side or until cooked to taste.
Remove tuna from pan. Cut across the grain into thick slices. Drizzle with reserved 4 teaspoons syrup mixture.
[i]Nutrition Data Per Serving[/i]
Calories (kcal) 351.2
Carbohydrate (g) 7.9
Fat (g) 13.9
Fibre (g) 0.5
Sodium (g) 0.291
Fruit & Veg 0.1
Protein (g) 49.1