Tuesday, 30 June 2015

MADE: Tuna Steaks and Ratatouille with Lemon Kale

Over the past couple of years I've taken to eating way more fish than meat. I am, by no means, a pescetarian BUT I've often opted for fish over meat.

Enter tuna steaks -a meaty, chunky fish that had a fairly strong taste but works so well if served in a variety of ways - my favourite? On a bed of courgette ratatoullie and lemony kale.

I use my version of ratatoullie ALL. THE. TIME. It's so versatile and very tasty (if I do say so myself...)

For 3-4 servings of ratatoullie:
1 tin of chopped tomatoes - good quality
2 tbsp tomato puree
1 tbsp sundried tomato pesto
1/2-3/4 white onion, diced
1/2 courgette, diced (optional)
1/4 aubergine, diced (optional)
2 tsp or a handful fresh herbs - either dried Italian herbs OR basil/parsley
A drizzle of extra virgin olive oil or 1 tsp coconut oil
Sea Salt (or pink salt) and cracked black pepper - to season

All you need for the rest
1 tuna steak per person - I use the frozen kind you can get at Tesco - hold all the flavour and taste fresh
1/2-3/4 bag of kale - I use about a handful and a half per person
1/2 lemon
Sea salt (or pink salt) and cracked black pepper - to season

1. To make your ratatoullie - heat your oil on a low-medium heat in a saucepan. Once heated, add your diced onions and turn the heat right down. Allow them to soften without browning too much - if they begin to stick, add a little extra oil but not too much as you will have the juice of the tomatoes to cook them in. Soften for around 4-5 minutes on the low heat.

2. If using courgette and/or aubergine - add now. Allow them to cook on the low heat, softening rather than browning, for a couple of minutes.

3. Now add your chopped tomatoes. These need at least 15 minutes to reduce. This also allows extra time for your veggies to soften.

4. Add your puree, pesto, herbs and seasoning - mixing everything together. Leave to simmer for another few minutes.

5. Now add your tuna steak(s) to the top of the rataoullie - cover with a lid or pan cover and allow to cook for 8-10 minutes. If using frozen, it is absolutely fine to do this from frozen. However, you can also defrost them from morning to evening in the fridge and cook for a few minutes. When covered, the heat allows the tuna steaks to cook through without overcooking.

6. While the tuna is doing its thing, place your kale in a saucepan of water - not too much or it can be a nightmare to drain it - cut into two your halved lemon - squeeze the juice into the pan and throw both bits in.

7. After 3-5 minutes, drain your kale and plate everything up. Note: you will know your tuna is done when it starts to flake (usual cooking time is around 8-10 minutes)

And you're left with this...

Add a bit of seasoning and tuck in. This is a wonderful meal for these warmer summer days. It fills you up but without leaving you feeling sluggish!


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