Recipe: Oven Seared Lemon Tuna & Crunchy Chinese Salad

DSC01117.JPGOn the occasional gloriously sunny winter day here on site – you know, those days when you think Spring is already here then go out in a t-shirt and instantly freeze – I sometimes want a really fresh zingy meal. This was a taste bud tingling special last week which I’ll be tempted to re-do today when blue skies reappear outside!

OVEN SEARED LEMON TUNA WITH A FRESH TEPPANYAKI PRAWN SALAD

  • 2 fresh tuna steaks, at least 2cm thick
  • I pack M&S prawns, or your own marinated, but these are a top cheat 😉
  • Juice of 1/2 a lemon
  • Light soy sauce
  • Small bag of beansprouts
  • 1/2 pack of mange tout or sugar snap peas
  • 1/2 pack baby sweet corn
  • 1 chopped red pepper
  • Light soy sauce
  • DRESSING (below)
  • 2 tablespoons of ready made bottled teppanyaki sauce (so handy to keep in the fridge)
  • 1 tablespoon light soy sauce
  • 1 teaspoon fish sauce
  • 1 tablespoon good rice wine vinegar
  • 2 inch knob of ginger, grated
  • 1/2 red chilli, medium strength, finely chopped

Marinate the raw tuna steaks in the juice of half and lemon & a splash of soy sauce for at least an hour. I usually prep mine in the morning then turn a few times through the day before cooking at night.

Mix all your dressing ingredients in a bowl and allow to sit & blend whilst you cook & prep.

Turn the oven to 220*C, high enough to sear the outside of the tuna on both sides. (Clearly if you’re lucky enough on your renovation to have a hob, you can pan sear the fish but we haven’t got that luxury!). Pop a small non-stick tray, lightly oiled, in the oven to heat up first so the tuna sizzles when you first put it on.

We eat our tuna sashimi-like here, i.e. almost raw, but if you prefer yours more thoroughly cooked, leave it in the oven for longer than the 11-14 mins which adequately cooks mine.  As this is a salad, it’s ok to cut into the tuna steaks to check them, and throw them back in the oven to your taste. Nothing beats the freshness of good tuna steaks only lightly seared, try it and see x

Mix in a large bowl the raw bean sprouts, red pepper, chopped up prawns, sliced greens and sweetcorn. The two latter ingredients can be eaten raw, but if you prefer them slightly softened, bung them in the oven with the tuna for 10 mins.

Add 80% of the dressing and toss well.

Serve the salad with the sliced tuna on top, the remaining 20% of dressing drizzled over the fish and a splash of sweet chilli sauce.

Now I’ve written that, I so want to eat it again!…… *sets off to fishmongers for tuna*

Options:

  • Sprinkle a handful of toasted chopped cashew nuts on the finished dish.
  • Add some seasoned pre-cooked or left over rice to the salad for a more filling meal.
  • Try chopped pre-prepared calamari in the salad, that also works well.
  • Chinese salt & pepper seasoning is also excellent on the tuna in the marinating stage, but some people don’t like it, so it’s just an alternative 🙂

2016-02-09_0001.jpg DSC01114

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