Fresh Tuna Steaks on a Bed of Couscous

May 10, 2023May 10, 20230 14
Delicious Fresh Tuna Steaks on a Bed of Couscous Recipe
in Seafood

Prep

15 min

Cook

25 min

Ready In

40 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

14 ounces chicken broth , canned or 14 ounces homemade chicken stock
10 ounces couscous
5 spring green onions , chopped
1/2 cup bell pepper , chopped yellow
1/2 teaspoon fresh grated lemon zest
10 ounces chickpeas , canned and drained
5 tablespoons olive oil
6 fresh tuna steaks , cut one inch thick
1 medium onion , minced
4 tablespoons Italian parsley , minced
2 garlic cloves , minced
1/4 cup fresh basil , minced or 1 1/2 teaspoons dried basil
1/2 cup dry white wine
2 large plum tomatoes , seeded and diced and then crushed or 1 cup canned tomato , drained well and then crushed
2/3 cup kalamata olive , pitted and coarsely chopped
1 teaspoon capers , rinsed well
fresh basil ( to garnish )
olive oil ( to garnish )
salt and pepper

Nutrision Information

Servings Per Recipe
6
Calories
560
Sugar
3g
Fat
28g
This recipe is perfect for seafood lovers who are looking for a healthy recipe that is delicious, easy, and nutritious. The recipe features tuna steaks that are high in protein and omega-3 fatty acids, paired with chickpeas and couscous, making it a satisfying and filling dish. The addition of olives, capers, and fresh herbs adds a unique and tangy flavor that perfectly complements the hearty tuna. This dish can be served as a main or a side, making it perfect for sharing with friends and family.

Instructions

1.Preheat oven to 200C/400F.
2.Heat chicken broth in a medium sized pan until simmering.
3.Add couscous, green onions, bell pepper and lemon zest. Stir together and bring to a boil.
4.Once boiling, add the chickpeas and 1 tablespoon of olive oil, give everything a good stir and remove from heat. Cover with a lid and let sit for 5-7 minutes.
5.Meanwhile, heat up the remaining 4 tablespoons of olive oil in a large ovenproof skillet over medium-high heat, until shimmering.
6.Add minced onions and cook for 3-4 minutes, or until translucent.
7.Add diced garlic and cook for an additional minute.
8.Add minced parsley and basil and cook until fragrant, for about 30 seconds.
9.Add white wine, bring to a boil and cook until reduced by half, for about 2-3 minutes.
10.Add diced tomatoes and cook for about 2-3 minutes, or until softened.
11.Add chopped olives and capers, and stir together. Season with salt and black pepper to taste.
12.Season both sides of tuna steaks with salt and black pepper.
13.Add tuna steaks to the skillet, searing for about 1-2 minutes per side.
14.Carefully transfer skillet into the preheated oven, and bake for 8-10 minutes or until the internal temperature of the tuna reaches 145F/63C.
15.Garnish with fresh basil and a drizzle of olive oil before serving.

PROS

This recipe offers a high-protein, healthy and flavorful meal with the combined nutrition of tuna and couscous.
This dish is rich in vitamins, minerals, and antioxidants which gives a wholesome and nutritious meal.

It’s fast and easy to make, perfect for busy weeknights.

CONS

Tuna has a lot of purines and if consumed in large amounts, it may cause uric acid build-up in the body, increasing the risk of gout.
The high sodium content in this dish may also pose a risk to people with high blood pressure and kidney disease.

HEALTH & BENEFITS

Fresh Tuna Steaks are high in omega-3 fatty acids, which helps reduce inflammation and blood pressure, and plays a role in the development and function of the brain. Couscous is a good source of lean protein and fiber, which promotes a healthy digestive system, stabilizes blood sugar levels, and helps control cholesterol levels. Olives and capers in this dish are rich in antioxidants and healthy fats, promoting heart health and reducing inflammation in the body.

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