Fish, Seafood & Shellfish, Pan Fry/Stir Fry, Quick & Easy, Recipe, Simple Supper, Something Fancy, Speedy Dinner Parties
Difficulty: Easy
This is a fabulous dinner party delight, rolled out for us one evening, by time-poor chef Laura. Seared Tuna on a bed of crunchy stir fry veg. Absolutely delicious and speedy too. The trick here is to ensure the veg pieces are roughly the same size and so cooking times will be constant. You can also fiddle around with the veg options and adapt to suit your mood, taste, and what you have in stock.
one. Melt the coconut oil over a medium-high heat, in a wok or large stir fry pan. Add the vegetables to the pan, pour over the soy sauce, season with pepper and sprinkle with the chilli flakes, and stir fry for about 10 mins. The veg should be soft but still crunchy.
two. Meanwhile, heat the olive oil in a griddle pan, and sear the tuna steaks over a high heat. The time will depend on how thick your steaks are and how rare you like your tuna: 2-5 minutes.
three. Serve the tuna over the bed of veg. Sprinkle with the sesame seeds and garnish with the corriander. Add a dash more tamari, to taste.
Serving Suggestion. This is lovely on its own, but whole wheat noodles would also be a nice accompaniment.
Possible Amendment. Play around with the veggies to suit your taste. I might be tempted to use salad onions (halved or quartered lengthways, depending on thickness), or leeks (chopped 2 cm slices) instead of white onions; and to replace the butternut squash with baby corn.
