Name: Hot mustard tuna with herby couscous
Cook time: 2 min
Total time: 12 min
Yield: 4
Cuisine: British
Ingredients: 1 red onion halved and finely sliced; zest and juice 1 lemon plus wedges to serve; 1 tbsp olive oil plus extra for brushing; 400ml hot vegetable stock; 250g couscous; 4 tuna steaks about 140g/5oz each; 2 tsp English mustard powder; bunch flat-leaf parsley roughly chopped; 2 tbsp capers

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Hot mustard tuna with herby couscous

Hot mustard tuna with herby couscous

Good Food team

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Serves 4

Easy

Prep: 10 mins

Cook: 2 mins

A star rating of 4.3 out of 5.17 ratingsRate

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This is a dish that you'll make time and time again, it's so easy and it's superhealthy too

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Ingredients

Nutrition

Units:

MetricUS

1 red onion

halved and finely sliced
zest and juice 1 lemon

plus wedges to serve
1 tbsp olive oil

plus extra for brushing
400ml hot vegetable stock
250g couscous
4 tuna steaks

about 140g/5oz each
2 tsp English mustard

powder
bunch flat-leaf parsley

roughly chopped
2 tbsp capers

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Nutrition: per serving

kcal386
fat11g
saturates2g
carbs36g
sugars3g
fibre1g
protein39g
salt0.86g

low

Method

step 1

Put the onion, lemon zest, juice and 1 tbsp oil into a small bowl, add salt and pepper to taste, then leave to soak for 5 mins until the onion has softened a little. Pour the hot stock over the couscous in a large bowl, cover with cling film and leave for 10 mins until the stock has been absorbed.
step 2

Season the tuna steaks, brush with oil, then pat the mustard powder over both sides. Once the couscous is ready, add the parsley and capers to the onions, stir well, then mix into the couscous with a fork. Heat a griddle pan and sear the tuna for 1 min on each side until medium-rare. Serve the tuna with the couscous and lemon wedges on the side.

Recipe from Good Food magazine, November 2007

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A star rating of 4.3 out of 5.17 ratings

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