Tuesday, 23 September 2014

Tuna with Spring Veg Sauté

I haven't had fresh tuna in a long time, but it was on offer so I bought some. It was fresh tasting with all the summer veg, all of which was picked from my garden. It could be served on a bed of rice for extra ProPoints.

Tuna with Spring Veg Sauté (from WeightWatchers Weekdays)
(Serves 4)
(5 WW ProPoints per serving)

4 tuna steaks
3 tbsp soy sauce
juice 1 lemon
cooking spray
3 shallots, diced
150g green beans, trimmed
100g baby carrots, halved lengthways
50g baby courgettes, halved lengthways 
50g cherry tomatoes
150g veg stock
salt and pepper

Mix together the soy sauce, lemon juice, ground ginger and black pepper in a bowl, add the tuna steaks, turn the them over and over in the marinade to coat. Cover and leave to marinate for 10-15 mins.

Meanwhile, heat a large frying pan, spray with cooking spray and add the veg, except the tomatoes. Stir fry for 5-6 mins until they start to brown.

Add the tomatoes and pour over the veg stock. Turn up the heat so that the stock is bubbling, season  and cook for 6-8 mins, stirring occasionally.

Meanwhile, heat a frying pan and spray with cooking spray and cook the tuna for 3-4 mins on each side.

Serve the tuna on top of the bed of veg with a little of the sauce poured over the top.

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