Chargrilled tuna with dressed beans & loadsa herbs
This is a really beautiful summer dish that takes hardly any time at all to prepare – and, of course, you can use different kinds of beans, such as black-eyed beans, flageolets, butter beans or even lentils. It's a terrific hot snack or main dish – and with the tuna all torn up it makes a great salad. I like to griddle the tuna for a minute on each side so it has colour on the outside but still remains a little pink in the middle. A lot of people still want to cook tuna all the way through (which I think is madness!), but you must do it how you like best. It's worth seeing if you prefer it pink in the middle though. I'm really going heavy on the herbs in this recipe – 4 or 5 years ago this might have been a bit OTT, but it's really easy to get hold of a good selection of herbs now, so the more the merrier.
Estimated Nutrition (whole recipe, rough)
Counts 12 of 16 ingredients — the other 4 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 12 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Anchovy | 100g | 210 |
| Salmon | 100g cooked | 208 |
| Potato | 1 medium (173g) baked | 161 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Onion | 1 medium (110g) | 44 |
| Tomato | 1 medium (123g) | 22 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Chive | 1 tbsp (3g) | 1 |
| Basil | 5 leaves fresh (2.5g) | 1 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
| Salt | 1 tsp (6g) | 0 |
| Cannellini Bean | not in our table | 0 |
| Bean | not in our table | 0 |
| Chervil | not in our table | 0 |
| Peppermint | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 100 g dried cannellini beans
- 100 g dried borlotti beans
- 1 tomato, optional
- 1 potato, optional
- extra virgin olive oil
- 1 red onion, peeled and finely sliced
- 4 anchovy fillets, finely chopped
- 1-2 fresh red chillies, deseeded and finely sliced
- sea salt
- freshly ground black pepper
- 4 x 225 g tuna steaks, from
- , ask your fishmonger, about 1cm thick
- zest and juice of 2 lemons
- 3 handfuls mixed fresh herbs (chives, chervil, basil, parsley, mint), roughly chopped