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Enjoy these low-calorie spicy pan-seared tuna steaks with homemade chutney, which take just 20 minutes to make
Serves: 2
Prep time: 18 mins
Cooking time: 2 mins
Total time: 20 mins
Skill level: Easy peasy
Costs:Mid-price

 

Ingredients

 

    • 1 good tsp finely grated fresh ginger

 

    • 1 clove garlic, peeled and grated

 

    • ½ tsp ground coriander

 

    • ¼ tsp ground turmeric

 

    • Pinch of cayenne pepper or chilli powder

 

    • Salt and ground black pepper

 

    • 3tsp sunflower oil

 

    • 2 tuna steaks, about 200-250g (7-8oz) total weight

 

    • Fresh coriander leaves, to garnish

 

    • 4 poppadoms, and plain yogurt, to serve

 

For the chutney:

    • 2 medium-sized, ripe tomatoes, roughly chopped

 

    • 1 small clove garlic, peeled and chopped

 

    • ½ small green chilli, deseeded and chopped, or 1 teaspoon sweet chilli sauce

 

    • 1 large handful of mint leaves (about 12), washed

 

    • 2tsp sunflower or olive oil

 

    • 1 lime

 

 

Method

 

 

    1. Mix the ginger, garlic, spices, seasoning and 2tsp of oil in a large, shallow dish. Cut each tuna steak into 4 or 5 triangular pieces, and coat in marinade. Leave for 5-10 mins to marinate.

 

    1. To make the chutney: Put chopped tomato in a small blender or a large jug with a stick blender. Add the garlic, chilli or sauce, torn mint leaves and oil. Cut cheeks off the lime and set aside for serving. Squeeze juice from rest of lime into the tomato mixture and blend to a rough paste. Put in a serving bowl.

 

    1. Heat a frying pan, and, when piping hot, add remaining teaspoon of oil and the tuna and fry for a minute on each side.

 

    1. Serve the fish, garnished with the coriander leaves and lime cheeks, with the tomato and mint chutney, poppadoms, and yogurt.

 

 

Nutritional information per portion

 

 

sugars 0.0g fat 6.0g saturates 1.0g salt 0.0g calories 110(kcal)

 

This nutritional information is only a guide and is based on 2,000 calories per day. For more information on eating a healthy diet, please visit the Food Standards Agency website.

Guideline Daily Amount for 2,000 calories per day are: 70g fat, 20g saturated fat, 90g sugar, 6g salt.