Seared Tuna Steaks & Smoky Roasted Romanesco
with Sweet Peppers, Pistachios & Basil-Flecked Bulgur
Cooking time
25 minutes
Servings
2/4
Calories
660 /serving
Tuna and pan-searing go together like, well, ocean and scuba-diving. These generous wild-caught fish steaks have the meaty composition to stand up to high heat and come out the better for it: just a couple of minutes per side and a brush with BBQ sauce, ponzu and roasted garlic gives them a sultry sear. They star on plates filled with grilled sweet peppers, spears of romanesco roasted in hickory-wood spices and buttered bulgur dotted with fresh basil. Finish this finely tuna-ed dish by scattering pistachios at your pleasure.
We will send you:
- 2 Ocean Wise wild-caught tuna steaks
- 200g Mini sweet peppers
- 1 Bunch of basil
- 1 Head of romanesco
- 80g Bulgur
- 25g Chopped pistachios
- 30ml Ponzu lime sauce
- 15g Minced roasted garlic
- 45ml BBQ sauce
- 8g Sweet Hickory BBQ spices (sugar, paprika, salt, onion, black pepper, garlic, cumin, parsley, cayenne pepper, coriander, thyme, oregano, rosemary, hickory flavour)
Contains: Tuna, Milk, Mustard, Pistachios, Soy, Wheat
You will need:
Medium pot
Sheet pan
Oil
1 or 2 tbsp Butter
Salt & pepper (S&P)
Parchment paper
Grill pan (or large pan non-stick if possible)
Total Fat
26 g
Saturated Fat
7 g
Sodium
1060 mg
Total Carb
61 g
Sugars
17 g
Protein
53 g
Fibre
14 g
Preparation
Roast the romanesco & pistachios
Preheat the oven to 450°F. Remove the core of the romanesco; cut the head into small florets. On a lined sheet pan, toss with a drizzle of oil, ⅓ of the spices and S&P. Roast, flipping halfway, 18 to 20 min., until tender. In the final 2 to 3 min., add the pistachios.
Start the bulgur
Meanwhile, in a medium pot, combine the bulgur, ¾ cup water (double for 4 portions) and a big pinch of salt; bring to a boil. Reduce the heat, cover and simmer, 6 to 8 min., until the bulgur is tender and the water has been absorbed. Add 1 tbsp butter (double for 4 portions). Fluff and keep warm.
Mise en place
Halve and core the sweet peppers lengthwise. Pick the basil leaves off the stems; roughly chop the leaves. Mince the garlic. In a small bowl, make the sauce by combining the BBQ sauce, ponzu and ½ the garlic.
Cook the tuna & sweet peppers
In a medium bowl, combine the sweet peppers, a drizzle of oil, ½ the remaining spices and S&P. Pat the tuna dry with paper towel; season with the remaining spices and S&P. In a grill pan (or large pan, non-stick if possible), heat a drizzle of oil on medium-high. Add the tuna* and cook, 1 to 2 min. per side for medium-rare, or until cooked as desired. Transfer to a plate and brush with ½ the sauce. In the same pan, heat a drizzle of oil on medium-high. Add the sweet peppers and cook, 3 to 4 min. per side, until browned.
Finish & serve
To the pot of bulgur, add the remaining garlic and ½ the basil; stir well. Divide the bulgur and romanesco between your plates. Top the bulgur with the tuna (slice beforehand if desired) and sweet peppers. Garnish with the pistachios and remaining basil. Serve the remaining sauce on the side. Bon appétit!
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*Health Canada recommends cooking fish to a minimum internal temperature of 70°C.
