Tuna steaks feature often in our household – they have a lovely meaty texture. We usually marinade them, but today they were simply pan fried with some sesame oil. The flavour came from the beans we served with them:
Beans, Kidney or Cannellini, White, Canned -1 Can/240g
Oil, Olive – 8ml
Onions, Red – 27g
Garlic, Raw – 1 Clove/3g
Rosemary, Dried – ½ Tsp/0.5g
Water – 30ml
Method
Peel and finely chop onion and garlic. Place oil in a pan and heat over a medium heat. Add onions and fry until softened – don’t allow to brown. Add garlic and continue to cook for a further minute. Add water and rosemary, plus drained beans. At this point I add my gummy tomatoes recipe (2 portions) and continue to heat over a low heat for 15 minutes.
Nutrition Data Per Serving (cannellini beans only)
Calories (kcal) 111.0
Protein (g) 5.1
Carbohydrate (g) 10.4
Fat (g) 4.1
Fruit & Veg 1.8
Fibre (g) 6.1
I added to the beans a portion of my “wine gummy tomatoes” – 66 calories
100g tuna steak – 100 cals
100g Green beans – 25 cals
1tsp Sesame oil – 45 cals
Beans with wine gummy tomatoes – 177 cals
Whole meal shown – 347 calories
Lots of protein and fibre here!