Try this Braised Tuna, Moroccan-ish recipe, or contribute your own.
Suggest a better descriptionPreheat oven to 140C.
Heat almost all the olive oil in a small casserole. When hot, add the chopped onions and cook until soft & beginning to brown. Add the chopped bell pepper and continue to cook until onions are soft & brown. Add the harissa & cook for a minute, then add the chopped tomatoes and cook for a further 15 minutes or so until, stirring occasionally.
Meanwhile, heat a splash of olive oil in a frying pan over a medium high heat. Quickly sear the tuna steaks on both sides, then set aside. Use the red wine to deglaze the frying pan.
Add the parsley & the deglazing liquid to the casserole and stir well. Nestle the seared tuna steaks on top and if necessary add water until the sauce is about halfway up the tuna. Bring to the boil, then cover & transfer to the oven for 15 minutes.
Remove the tuna and set aside somewhere to keep warm. Put the sauce in a blender and puree until smooth. To serve, put a tuna steak on each plate and pour over the sauce.
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Serving Size: 1 Serving (468g) | ||
Recipe Makes: 2 Servings | ||
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Calories: 246 | ||
Calories from Fat: 51 (21%) | ||
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Amt Per Serving | % DV | |
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Total Fat 5.6g | 8 % | |
Saturated Fat 0.9g | 4 % | |
Monounsaturated Fat 3.3g | ||
Polyunsanturated Fat 0.9g | ||
Cholesterol 38.2mg | 12 % | |
Sodium 49.6mg | 2 % | |
Potassium 1093.2mg | 29 % | |
Total Carbohydrate 17.4g | 5 % | |
Dietary Fiber 4.5g | 18 % | |
Sugars, other 12.9g | ||
Protein 22.8g | 33 % | |
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition. |
Calories per serving: 246
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