Name: Seared tuna and crushed wheat salad
Prep time: 15 min
Cook time: 35 min
Total time: 50 min
Yield: 2 servings
Cuisine: Boil
Ingredients: 1/2 cup crushed wheat; water salted; 200 g tuna fresh steak; 2 cloves garlic cloves, chopped; 2 Tbs fresh parsley chopped; 2 Tbs fresh coriander chopped; lemon zest only; 1 Tbs fresh chillies 573; 1/2 tsp cayenne pepper; salt and freshly ground black pepper; 1 cucumber deseeded, cubed; 1 cherry tomatoes quartered; 1/2 bunch spring onions sliced; 125 ml fresh parsley roughly chopped; 50 ml fresh chillies 573; lemon halved, juice only; 2 tsp soy sauce; 1 Tbs honey; salt and freshly ground black pepper to taste; fresh parsley for garnish

Recipe Disclaimer

Tap for method

Ingredients (20)

1/2 cup	crushed wheat
	water — salted
200 g	tuna — fresh steak

TUNA RUB:

2 cloves	garlic — cloves, chopped
2 Tbs	fresh parsley — chopped
2 Tbs	fresh coriander — chopped
	lemon — zest only
1 Tbs	fresh chillies — 573
1/2 tsp	cayenne pepper
	salt and freshly ground black pepper

Salad:

1	cucumber — deseeded, cubed
1	cherry tomatoes — quartered
1/2 bunch	spring onions — sliced
125 ml	fresh parsley — roughly chopped

DRESSING:

50 ml	fresh chillies — 573
	lemon — halved, juice only
2 tsp	soy sauce
1 Tbs	honey
	salt and freshly ground black pepper — to taste
	fresh parsley — for garnish

Tap for ingredients

Method:

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.

To receive quick and convenient weekday recipes, join our Easy Weekday Meals mailing list, and for up-to-date trending food, restaurant and wine news subscribe to our Editor’s Weekly newsletter.