Pan Fried Tuna with a Romesco Sauce

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TASTY: A balanced diet. Photo Credit: Andy Harding

AS I promised last week, I will finish my discussion of micro-minerals this week.

Chromium: This is necessary increasing the effectiveness of the hormone insulin, which regulates blood glucose concentration. Good sources include broccoli, green beans and potatoes.

Manganese: Manganese allows your body to metabolise carbohydrates, fats and amino acids from proteins. This trace mineral is also a necessary part of bone formation. It is found in lentils, pineapple, chick peas and spinach.

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Molybdenum: Is an element incorporated into the enzymes that allow your body to break down amino acids. Legumes, nuts and grains are good dietary sources.

Selenium: Helps control thyroid hormones that regulate all of the body’s metabolic processes. Selenium also functions as an antioxidant, helping to fight free radicals that can cause chronic diseases. Food sources include cereal, grains, nuts, dairy foods and meat.

Here is this week’s recipe:

Pan Fried Tuna with a Romesco Sauce

Serves 4

4 sprigs thyme, leaves picked off, stalks discarded

4 tablespoons olive oil

4 tuna steaks, 150-175g each

Salt and black pepper, freshly ground, to taste

4 lemon wedges, to serve

4 tbsp olive oil

50 grams white bread, diced

4 cloves garlic (or more), finely chopped

1 red chilli, finely diced (or more if you like heat)

6  canned plum tomatoes

100 g blanched flaked almonds, toasted

2 small jars of roasted red peppers (drained)

Juice of 2 lemons and zest from 1 of them

Freshly ground salt and black pepper

1. First make the Romesco sauce. Heat the olive oil in a small, heavy-based frying pan and add the bread, garlic and chilli.

2. Fry gently until the bread begins to brown, constantly stirring.

3. Place the bread mixture in a food processor with the tomatoes, almonds, red peppers, lemon juice and zest. Process the mixture into a paste and season with the sea salt and freshly ground pepper.

4. Add the thyme to the olive oil and lightly brush over the tuna. Season the fish with sea salt and freshly ground pepper. Reserve any olive oil left over.

5. Heat the pan until very hot, then pan fry the tuna for 3-4 minutes on each side, depending on the thickness of the tuna and whether you want it slightly rare or cooked through.

6. Place on the serving plate with the Romesco sauce on the side. Add a wedge of lemon, drizzle with the reserved, thyme-flavoured oil and serve.

 

Tip: Toast the almonds in the same pan you cook the tuna.

Tip: I don’t throw away unused bread I blend it into breadcrumbs and then freeze.

Hint: Make multiple quantities of Romesco Sauce, defrost and re-freeze up to 3 times.

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