Seared tuna and crushed wheat salad

Recipe from: 7 March 2016
recipe seafood, fish,salad

Ingredients 23
Servings 2
Time 00:15

Ingredients

  • 1/2
    cup
    crushed wheat
  • salted water
  • 200
    g
    fresh tuna steak
  • TUNA RUB:
  • 2
    cloves
    garlic chopped
  • 2
    Tbs
    parsley, chopped
  • 2
    Tbs
    coriander, chopped
  • Zest of 1 lemon
  • 1
    Tbs
    olive oil
  • 1/2
    tsp
    cayenne pepper
  • Salt and black pepper
  • SALAD:
  • 1
    cucumber, seeds removed and cubed
  • 1
    punnet cherry tomatoes, quartered
  • 1/2
    bunch
    spring onions, thinly sliced
  • 125
    ml
    parsley, roughly chopped
  • DRESSING:
  • 50
    ml
    olive oil
  • Juice of ½ lemon
  • 2
    tsp
    soy sauce
  • 1
    Tbs
    honey
  • salt and pepper to taste
  • Parsley for garnishing
 

Method

00:35
 

Soak the crushed wheat in cold water for 30 minutes until the grains swell, then drain.

Place in a medium-based pan, cover with salted water and bring to the boil.

Cook for 20 minutes until tender. Drain and strain under cold running water.

Make the tuna rub – mix parsley, coriander, garlic, lemon juice, olive oil, cayenne pepper, salt and pepper.  Rub on the tuna with a fork.

Heat the oil and sear the tuna for 4 minutes until done, turning once after 2 minutes.

Make the dressing, add to salad and stir.

Tip onto a platter.

Slice the tuna but keep it in its shape and put on salad.

Snap off some whole parsley leaves and sprinkle over.

Tip:
Can also subtitute the  fresh tuna with 2 x 170 g canned in brine that is drained.

Reprinted with permission of Siba Mtongana and Food Network South Africa.

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Read more on: fish  |  salad
 

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