Grilled Tuna With Butternut Squash, Caramelised Onion and Mint Vinaigrette – 309 calories

IMG_4077This dish was really easy and quick to prepare. I love roasted butternut squash and am always looking out for recipes that include it.

I served alongside half a pouch of grains: Bulgur Wheat, Green Lentils and Barley (225 calories)

Preparation Time: 10 mins

Cooking Time: 30 mins

Serves: 2

Calories per serving: 309.4

Ingredients

Tuna Steaks – Frozen – 2 Xs 200g Steak/162g

Butternut Squash, Raw – 450g

Olive Oil (onion frying) – 8ml

Garlic, Raw – 1 Clove/3g

Chilli Peppers, Dried, Flakes – 0.33 Tsp/0.99g

Olive Oil (butternut squash roasting) – 1 Tbsp/15ml

Red Onions – ½ Med/90g

Honey – 10g

Balsamic Vinegar – 1 Serving/15ml

Mint, Fresh (chopped) – 2 Tbsp/3.2g

Pepper, Black, Freshly Ground – ½ Tsp/1g

Method

Cut the butternut squash into 12 wedges, discard the inner seeds and, using a small knife, remove the outer skin.

For the vinaigrette, heat 1 tablespoon of the olive oil in a pan, add the onions and cook for 5 – 10 minutes until lightly browned and softened. Add the honey and caramelise gently in the pan for another 15 minutes. Remove from heat and allow to cool.

Add the balsamic vinegar and chopped mint, season with black pepper and set aside.

Preheat oven to 200 degrees. Toss the butternut squash wedges with the remaining olive oil, garlic and the chilli flakes and place the squash on a baking tray or roasting dish to cook for 20 – 30 minutes, until golden and lightly caramelised. Remove and keep warm.

Season the tuna steaks then brush with a little olive oil. Place on the grill for 2 – 3 minutes until the tuna is cooked rare (a little longer if you prefer it more well done).

Place the tuna steaks on a bed of the grilled squash, spoon the onion and mint vinaigrette over the top and serve.

Nutrition Data Per Serving

Calories (kcal) 309.4

Protein (g) 25.3

Carbohydrate (g) 25.6

Fat (g) 12.3

Fruit & Veg 3.1

Fibre (g) 4.0

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