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Pan-fried tuna with citrussy quinoa salad

Name: Pan-fried tuna with citrussy quinoa salad
Prep time: 30 min
Total time: 30 min
Yield: Serves 4
Ingredients: Vegetable oil for frying; 2 leeks, finely sliced; 3 carrots, finely slicedApple-converted-space; 300g quinoa; 1 litre chicken or vegetable stock; Handful fresh flatleaf parsley, choppedApple-converted-space; Finely grated zest and juice 1 orangeApple-converted-space; 4 sustainable tuna steaks; 100g bag watercress

Published: 15 Nov 19
Updated: 18 Mar 24

A new take on tuna, try this gorgeously light pan-fried tuna with a citrussy salad to change up your midweek dinners.

Or try this gorgeous salmon traybake with soy and sesame dressing for a traybake with a twist.

Easy
October 2019

Test kitchen approved

Serves 4
Hands-on time 30 min

A new take on tuna, try this gorgeously light pan-fried tuna with a citrussy salad to change up your midweek dinners.

Or try this gorgeous salmon traybake with soy and sesame dressing for a traybake with a twist.

Nutrition: For 4

Calories: 529kcals
Fat: 11.5g (1.5 saturated)
Protein: 57g
Carbohydrates: 47.1g (11g sugars)
Fibre: 10g
Salt: 0.8g

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Ingredients

Vegetable oil for frying
2 leeks, finely sliced
3 carrots, finely sliced
300g quinoa
1 litre chicken or vegetable stock
Handful fresh flatleaf parsley, chopped
Finely grated zest and juice 1 orange
4 sustainable tuna steaks
100g bag watercress

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Method

Heat a glug of oil in a large, deep frying pan over a medium heat, then gently fry the leeks and carrots for 5 minutes. Add the quinoa and stir together. Cook for 1 minute, then pour in the stock. Reduce the heat to low-medium and simmer gently for 20 minutes until the quinoa is just cooked.
Stir in half the parsley and half the orange zest and juice, then taste and season with salt and pepper. Cook for 1 minute more, then turn off the heat.
Heat a griddle pan until smoking hot. Season the tuna steaks with salt and pepper, then put in the hot pan and cook for 1½ minutes on each side for medium rare. Slice, then divide the steaks, cooked quinoa and watercress among 4 plates. Squeeze over the remaining orange juice and sprinkle with the orange zest to serve.