Seared Tuna with Roasted Vegetable Couscous
Description
Ingredients
4 yellowfin tuna steaks, about 200g each and 2cm thick
1½ tsp coriander seeds, lightly crushed
250g couscous
150ml vegetable stock, hot
100ml boiling water
Sea salt and freshly ground black pepper
Olive oil
For the roasted vegetables:
2 leeks, outer layers removed and cut into 2cm cylinders
1 lrg red pepper - cubed into 2cm pieces
1 lrg courgette - cubed into 2cm pieces
1 lrg red onion - cut into 2cm pieces
1lrg garlic clove - crushed
Handful coriander leaves, chopped
Zest and juice of a lemon
For the vinaigrette:
4 tbsp olive oil
1 tbsp white wine vinegar
Juice and zest of 1 lemon
1½ tsp coriander seeds, lightly crushed
250g couscous
150ml vegetable stock, hot
100ml boiling water
Sea salt and freshly ground black pepper
Olive oil
For the roasted vegetables:
2 leeks, outer layers removed and cut into 2cm cylinders
1 lrg red pepper - cubed into 2cm pieces
1 lrg courgette - cubed into 2cm pieces
1 lrg red onion - cut into 2cm pieces
1lrg garlic clove - crushed
Handful coriander leaves, chopped
Zest and juice of a lemon
For the vinaigrette:
4 tbsp olive oil
1 tbsp white wine vinegar
Juice and zest of 1 lemon
Instructions
1. Preheat the oven to 220˚C.
2. Mix all the vegetables in a large bowl. Drizzle over a little olive oil and season well. Toss to coat all the pieces and tip out onto a foil lined, oiled and seasoned baking tray, making sure all the vegetables sit in one layer. Bake in the oven for 15-20 minutes or until the vegetables are cooked and slightly crisp round the edges.
3. Whisk together all the ingredients for the vinaigrette, season to taste and set aside.
4. Tip the couscous into a mixing bowl. Add a dash of olive oil and pour over the hot stock and water. Cover with clingfilm and leave for 15 - 20 minutes.
5. Season the tuna and coat with the crushed coriander and olive oil. Heat a frying pan, then add a splash more oil and the steaks, pan-fry for 2 minutes on each side. Pour over 2 tablespoons of the vinaigrette and transfer to a warm plate. Cover with foil and leave to rest for a few minutes.
6. Fork through the couscous to separate the grains. Add the coriander, lemon zest and juice, a couple of spoonfuls of the vinaigrette and season to taste.
7. Divide the couscous onto the plates. Spoon the roast vegetables onto the side. Slice the tuna steaks diagonally and arrange on top of the couscous. Finish with a drizzle of lemon vinaigrette.
2. Mix all the vegetables in a large bowl. Drizzle over a little olive oil and season well. Toss to coat all the pieces and tip out onto a foil lined, oiled and seasoned baking tray, making sure all the vegetables sit in one layer. Bake in the oven for 15-20 minutes or until the vegetables are cooked and slightly crisp round the edges.
3. Whisk together all the ingredients for the vinaigrette, season to taste and set aside.
4. Tip the couscous into a mixing bowl. Add a dash of olive oil and pour over the hot stock and water. Cover with clingfilm and leave for 15 - 20 minutes.
5. Season the tuna and coat with the crushed coriander and olive oil. Heat a frying pan, then add a splash more oil and the steaks, pan-fry for 2 minutes on each side. Pour over 2 tablespoons of the vinaigrette and transfer to a warm plate. Cover with foil and leave to rest for a few minutes.
6. Fork through the couscous to separate the grains. Add the coriander, lemon zest and juice, a couple of spoonfuls of the vinaigrette and season to taste.
7. Divide the couscous onto the plates. Spoon the roast vegetables onto the side. Slice the tuna steaks diagonally and arrange on top of the couscous. Finish with a drizzle of lemon vinaigrette.
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