GRILLED TUNA STEAK WITH GARLIC BREADCRUMBS
Published 06/01/2013 | 06:00
Every now and then, fish and chips in the UK is a must, but I often prefer my fish in breadcrumbs rather than batter – it makes a far lighter coating that really means you taste the fish.
This recipe is a much healthier but delicious version. Tuna is a tasty, meaty fish and the breadcrumbs add a bit of luxury to it. Serve with a crisp salad and a glass of wine. Serves four.
Calories, 432; fat, 17.4g, saturates, 3.4g; sugar, 1.5g; salt, 0.8g
You will need
Juice of 1 medium lemon
120g fresh breadcrumbs
2 cloves garlic, crushed to a purée
2 tbsps flat-leaf parsley, freshly chopped
1 tsp dry chilli flakes
3 tbsps extra-virgin olive oil
4 tuna steaks, about 180g each
Salt, to taste
1 lemon, cut into 4 wedges, to serve
Pre-heat a griddle pan. Use your fingertips to mix together the lemon juice, breadcrumbs, garlic, parsley, chilli and oil in a medium bowl. If the mixture seems too wet, add more breadcrumbs.
Season the tuna steaks with salt and dip each side into the breadcrumbs mixture. Press down with your hands to ensure that the tuna is evenly coated.
Cook on the hot griddle pan for three minutes on each side until brown and crispy all over. Place the tuna steaks on a chopping board and use a sharp knife to cut them in half.
Serve immediately with a wedge of lemon and some crunchy mixed salad.