Friday, August 8, 2014

Recipe: Seared Tuna

I don't consider myself to be a Masterchef but there are times I like to be fancy in the kitchen and my recent acquisition of new bigger and better George Foreman Grill has spurred this allowing me try out idea's of meals my brain has thought up. I eat far from healthily and my cooking is just about the same but seeing that this was a "health grill" my inner #fitfam wanted to break free when using it, so hence today's recipe came about. It's my take on Seared Tuna, its served with grilled green beans on a bed of mash and lemon butter sauce.


  • 2 Tuna Steaks (weight can vary)
  • 1 clove garlic
  • 1 part fresh ginger
  • 1 green chili
  • 1 teaspoon olive oil
  • 1 teaspoon soy sauce
  • 2 soft cooking potatoes
  • handful of green beans
  • salt
  • black pepper

  • 2 or 3 soft cooking potatoes
  • cup of milk
  • pinch of salt and black pepper

Lemon sauce:
  • 2 tablepoons butter
  • 1 teaspoon cream
  • 1 table spoon lemon juice

The Fish

Mince the garlic, ginger, green chili into a paste, add to a bowl with the olive oil and soy sauce, salt and black pepper and mix to form the marinade. After washing and draining the tuna steaks, rub the marinade into each of the steaks and allow to rest in a covered bowl in the fridge for about 30 minutes to an hour. I also added the green beans to the bowl so it can marinate with the fish as both of this will be going on the grill. Pre-heat the pan or grill, making sure its hot enough to sear the outside and not cook the fish right through as this will over cook it. Sear each side of the fish for about a minute and allow the green beans to grill on the side.

The Mash

Boil the potatoes in pot of water until they become soft, then drain the water and allow them to rest and cool. Peel off the skin and add the potato into a mixing bowl, using a flat spoon, begin to mash the potato while adding the milk. Using a flat spoon ensures that you get a smoother mash and the milk makes it fluffy and creamy, add some salt and pepper to taste

The Sauce

In a pot, melt the butter on the low heat as we are not cooking it, rather just wanting to melt it. Stir in the cream and lemon juice till it mixes together, you can add some spices or herbs to taste. I added some dried Italian herbs.

The Plating

In a deep plate, mold the mash into a bed type shape, place the grilled green beans lengthwise on top of the mash. Place the steaks on top of the green beans and then pour the sauce over the fish and serve.

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