Seared Sesame Tuna with Crunchy Green Veg

SEARED SESAME TUNA
With crunchy green veg

DAIRY-FREEGLUTEN-FREE

10 MINS

NOT TOO TRICKY

SERVES 2
NUTRITION PER SERVING

450
Calories

23%

27.4G
Fat

39%

5.1G
Saturates

26%

4G
Sugars

4%

1.1G
Salt

18%

43.9G
Protein

88%

7.5G
Carbs

3%

3.3G
Fibre

of an adult’s reference intake

RECIPE FROM

5 Ingredients – Quick & Easy Food

By Jamie Oliver

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WATCH THE SHOW

INGREDIENTS
1 heaped tablespoon miso paste

2 x 150g tuna steaks (ideally 2cm thick), from sustainable sources

4 tablespoons sesame seeds

8 spring onions

150g sugar snap peas

METHOD
Place a large non-stick frying pan on a medium-high heat.
Rub the miso all over the tuna, then pat on the sesame seeds to cover.
Place in the hot pan with 1 tablespoon of olive oil and sear for 1½ minutes on each side, so it’s beautifully golden on the outside but blushing in the middle.
Remove to a board to rest. Quickly wipe out the pan with a ball of kitchen paper, then return to the heat.
Trim the spring onions and slice at an angle the same length as the sugar snaps, tossing both into the hot pan with a few drips of red wine vinegar and a pinch of sea salt for 2 minutes to lightly catch and char.
Slice the sesame tuna and serve on top of the veg, drizzled with 1 teaspoon of extra virgin olive oil.
SEARED SESAME TUNA
With crunchy green veg

DAIRY-FREEGLUTEN-FREE

10 MINS

NOT TOO TRICKY

SERVES 2
NUTRITION PER SERVING

450
Calories

23%

27.4G
Fat

39%

5.1G
Saturates

26%

4G
Sugars

4%

1.1G
Salt

18%

43.9G
Protein

88%

7.5G
Carbs

3%

3.3G
Fibre

of an adult’s reference intake

RECIPE FROM

5 Ingredients – Quick & Easy Food

By Jamie Oliver

BUY THE BOOK
WATCH THE SHOW

INGREDIENTS
1 heaped tablespoon miso paste

2 x 150g tuna steaks (ideally 2cm thick), from sustainable sources

4 tablespoons sesame seeds

8 spring onions

150g sugar snap peas

METHOD
Place a large non-stick frying pan on a medium-high heat.
Rub the miso all over the tuna, then pat on the sesame seeds to cover.
Place in the hot pan with 1 tablespoon of olive oil and sear for 1½ minutes on each side, so it’s beautifully golden on the outside but blushing in the middle.
Remove to a board to rest. Quickly wipe out the pan with a ball of kitchen paper, then return to the heat.
Trim the spring onions and slice at an angle the same length as the sugar snaps, tossing both into the hot pan with a few drips of red wine vinegar and a pinch of sea salt for 2 minutes to lightly catch and char.
Slice the sesame tuna and serve on top of the veg, drizzled with 1 teaspoon of extra virgin olive oil.