Category

Ingredients

• 2 tuna steaks
• 1 tablespoon vegetable oil
• 1 teaspoon cracked black pepper
• 1 teaspoon cracked coriander seeds

Salsa

• 1 ripe mango, peeled and diced small
• 1 scallions, finely sliced
• 1 red chilli, diced with small seeds removed
• 1/4 finely chopped ginger
• Juice and zest of 1/2 a lime
• 2 large tomato chopped
• 1 tablespoon freshly chopped coriander

Method

Combine all salsa ingredients 1/2 hour before serving and refrigerate.
Mix together black pepper and coriander seeds. Coat the tuna steaks in the mix by pressing them firmly into the mix.
Heat oil in a frying pan, sear tuna over high/medium heat. Cook on each side for 3 to 5 minutes.
Spoon salsa onto plates, slice tuna and garnish with coriander leaves.

Serves

2

Ingredients

• 4 x 170g portions of Tuna or other firm-fleshed fish
• 3 tablespoons flour – seasoned with salt and pepper.
• 1 tablespoon olive oil
• Juice and rind of 1 lemon and 1 lime
• 1 dessert-spoon honey.

Method

Dry fish well and toss in seasoned flour.
Heat oil and fry fish until cooked through. Remove and keep warm.
Add juice, rind and honey to pan and heat through.
Arrange fish on a serving dish and pour sauce over.
Garnish and serve with tomato salsa and salad.

Serves

4

Ingredients

• 4 x tuna steaks
• 1 tablespoon honey
• 1 tablespoon soy sauce
• 1 tablespoon olive oil

Stir-Fry Vegetables

• 1 red and 1 green pepper
• 1 red onion
• 4 spring onions
• 6-8 mushrooms
• 1 tablespoon sesame oil
• 1 tablespoon soy sauce
• 2 cloves garlic
• 7grams ginger – cut in fine strips

Method

Dip steaks in honey and soy sauce mix.
Brush a frying pan or griddle with a little oil.
Sear/fry tuna in hot pan or griddle for 3 minutes on each side.

Stir-Fry Vegetables

Slice or cut diagonally all vegetables.
Heat oil in wok or deep pan, add ginger and all other vegetables and stir-fry quickly.
Add soy sauce and mix gently.

Serves

4

You can substitute mackeral, salmon or monkfish for the tuna.

Ingredients

• 700g fresh Tuna filleted and skinned with pin bones removed

Cajun Seasoning

This can be bought ready prepared or made at home by combining the following ingredients:

• 1 teaspoon dried oregano
• 1 teaspoon dried thyme
• 2 teaspoons paprika
• 1 teaspoon ground black pepper
• 1/2 teaspoon icing sugar
• 1 teaspoon ground cumin seed
• 1 teaspoon garlic salt.

Method

Mix cajun seasoning ingredients together
Coat tuna fillets with the mixture and fry in a very hot pan for 3 minutes. Turn and cook for a further 2 minutes.
Serve with mashed potato and chives and the following salsa.

Salsa

• 2 tomatoes
• 1 avocado – peeled, destoned and diced
• 1 red chilli – finely chopped
• 1/2 red onion – finely chopped
• 1 tablespoon freshly chopped coriander
• Juice of 1 lime

Salsa Method

Dice the tomatoes. Add the red onion, red chill, coriander and avocado. Stir in the lime juice and season with salt and pepper to taste.

Serves

4

Ingredients

• 1/4 cup orange juice
• 1/4 cup soy sauce
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• 2 tablespoons chopped fresh parsley
• 1 clove garlic, minced
• 1/2 teaspoon chopped fresh oregano
• 1/2 teaspoon ground black pepper
• 4 Tuna steaks.

Method

In a large mixing bowl, mix together the orange juice, soy sauce, olive oil, lemon juice, parsley, garlic, oregano, and pepper. Place the tuna steaks in the marinade and turn to coat. Cover, and refrigerate for at least 30 minutes.

Preheat BBQ or grill for high heat.

Lightly oil grill grate. Cook the tuna steaks for 5 to 6 minutes, then turn and baste with the marinade. Cook for an additional 5 minutes. Discard any remaining marinade.

Serves

4