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Moroccan Spiced Tuna Steaks

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This recipe is packed full of flavour from the spices, but still healthy and low in fat. I love tuna steaks, but I know they’re not the cheapest cut of fish, so you could easily replace the steaks with a salmon or thick cod filet.

I love to serve mine with brown rice, but if you don’t need to follow a gluten-free diet, then a delicately flavoured lemon and herb cous-cous would be ideal with this. Add some vegetables on to the plate, and voila, a perfect balanced dinner.

Further Food Commentary:

The most beneficial health benefit of these Moroccan Spiced Tuna Steaks has to be the omega-3 fatty acids present in the tuna. Omega-3's have been linked cardiovascular benefits including reduced blood pressure and risk of heart diseases, as well as improved blood circulation. It also aids to prevent inflammatory diseases which benefit those who have bone diseases such as arthritis.

Brown rice has a lot more benefits when compared to white rice. The most prevalent difference is its fiber content. Increased fiber can reduce high cholesterol levels and keep blood sugar levels in check.

By Ale Zozos

Moroccan Spiced Tuna Steaks

Stars ( Reviews)

  • Prep Time:10 minutes + 4 hours in the fridge marinating
  • Cook Time:10 - 15 minutes
  • Servings: 2

Ingredients

2 fresh tuna steaks
1/2 teaspoon lemon juice
1/4 teaspoon each of paprika, chili powder and ground cumin
bunch of coriander
1 small garlic clove (leave out if following FODMAP diet)
1 tablespoon olive oil
brown rice or cous-cous and vegetables to serve

Instructions

  1. In a food processor or pestle and mortar, put in the coriander, garlic, spices and lemon juice and blitz until a smooth paste.

2. Next, add in the olive oil and continue to blend until combined and it resembles a thick sauce.

3. Sit the tuna steaks onto a plate and pour over two-thirds of the sauce, cover with cling-film and place in the fridge to marinate for 30 minutes up to 4 hours.

4. When ready to eat, heat the griddle pan on a high heat and season the tuna steaks. Place them onto the hot griddle and cook for 2-4 minutes on each side, depending on thickness, turning once. I cooked mine for 3 minutes each side for a ‘medium’ cook, and it was slightly pink in the middle.

5. Serve alongside rice or couscous and vegetables.

In a food processor or pestle and mortar, put in the coriander, garlic, spices and lemon juice and blitz until a smooth paste. 2. Next, add in the olive oil and continue to blend until combined and it resembles a thick sauce. 3. Sit the tuna steaks onto a plate and pour over two-thirds of the sauce, cover with cling-film and place in the fridge to marinate for 30 minutes up to 4 hours. 4. When ready to eat, heat the griddle pan on a high heat and season the tuna steaks. Place them onto the hot griddle and cook for 2-4 minutes on each side, depending on thickness, turning once. I cooked mine for 3 minutes each side for a ‘medium’ cook, and it was slightly pink in the middle. 5. Serve alongside rice or couscous and vegetables.

Nutrition Information

Per Serving:  Calories: 314; Total Fat: 10g; Saturated Fat: 2g; Monounsaturated Fat: 5g; Polyunsaturated Fat: 1g; Cholesterol: 78mg; Sodium: 80mg; Potassium: 112mg; Carbohydrate: 14g; Fiber: 2g; Sugar: 0g; Protein: 44g

Nutrition Bonus:  Vit A: 16%; Iron: 12%

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Holly Chandler Contributor
www.glutenfreeholly.co.uk
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