Spanish Tuna Steaks

with Tomato Salsa and Bean Mash

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low-carb
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Instructions

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1 Simmer beans

Drain and rinse the white beans. Add them to a pan with the measured water and the salted butter. Simmer the beans over a low heat for 10 min.

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2 Prep salsa

Meanwhile, finely chop the cherry tomatoes. Chop the basil leaves. Peel and finely chop the shallots. Roughly chop the capers. Peel and crush the garlic. De-seed and finely chop the red bell pepper. Add the cherry tomatoes, basil, shallots, capers, garlic, red pepper, olive oil, red vinegar, salt and brown sugar. Mix well and set aside- this is your salsa.

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3 Fry tuna

Heat a non-stick pan over a medium heat with a drizzle of olive oil. Once hot, add the tuna steaks and cook for 3 min on either side or until cooked to your liking. Season with salt and pepper and set aside to rest.

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4 Mash beans

After 10 min, remove the beans from the heat and mash until smooth. Season with salt and pepper.

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5 Serve

Slice the rested tuna steaks and serve them over the white bean mash with the tomato salsa to the side.

Tips for fussy eaters

Serve with regular mashed potato instead.

Pro tip

Remove the tuna steaks from the fridge 20-30 min prior to cooking. This will allow them to reach room temperature.

This dish takes inspiration from the rich produce found along the Andalusian coast. Sweet tomatoes and fresh tuna abound here.

Cooking Time: 30 min

Cals 518 · Prot 51 · Carbs 35 · Fat 23

Gluten-Free

Ingredients

Number of people

Tuna steaks

Tuna steaks 350 Grams
Olive oil 1 Tbsp
Salt 1 Tsp
Black pepper 1 Tsp

White bean mash

White beans small 240 Grams
Water 60 ML
Salted butter 50 Grams
Salt 1 Tsp
Black pepper 1 Tsp

Salsa

Cherry tomatoes 150 Grams
Fresh basil 15 Grams
Shallots 1 Piece
Capers 30 Grams
Garlic cloves 1 Piece
Red bell pepper 1 Piece
Olive oil 2 Tbsp
Red vinegar 15 ML
Salt 1 Tsp
Brown sugar 5 Grams

This dish takes inspiration from the rich produce found along the Andalusian coast. Sweet tomatoes and fresh tuna abound here.

Cooking Time: 30 min

Cals 518 · Prot 51 · Carbs 35 · Fat 23

Gluten-Free

Instructions

photo

1 Simmer beans

Drain and rinse the white beans. Add them to a pan with the measured water and the salted butter. Simmer the beans over a low heat for 10 min.

photo

2 Prep salsa

Meanwhile, finely chop the cherry tomatoes. Chop the basil leaves. Peel and finely chop the shallots. Roughly chop the capers. Peel and crush the garlic. De-seed and finely chop the red bell pepper. Add the cherry tomatoes, basil, shallots, capers, garlic, red pepper, olive oil, red vinegar, salt and brown sugar. Mix well and set aside- this is your salsa.

photo

3 Fry tuna

Heat a non-stick pan over a medium heat with a drizzle of olive oil. Once hot, add the tuna steaks and cook for 3 min on either side or until cooked to your liking. Season with salt and pepper and set aside to rest.

photo

4 Mash beans

After 10 min, remove the beans from the heat and mash until smooth. Season with salt and pepper.

photo

5 Serve

Slice the rested tuna steaks and serve them over the white bean mash with the tomato salsa to the side.

Tips for fussy eaters

Serve with regular mashed potato instead.

Pro tip

Remove the tuna steaks from the fridge 20-30 min prior to cooking. This will allow them to reach room temperature.

Ingredients

Number of people

Tuna steaks

Tuna steaks 350 Grams
Olive oil 1 Tbsp
Salt 1 Tsp
Black pepper 1 Tsp

White bean mash

White beans small 240 Grams
Water 60 ML
Salted butter 50 Grams
Salt 1 Tsp
Black pepper 1 Tsp

Salsa

Cherry tomatoes 150 Grams
Fresh basil 15 Grams
Shallots 1 Piece
Capers 30 Grams
Garlic cloves 1 Piece
Red bell pepper 1 Piece
Olive oil 2 Tbsp
Red vinegar 15 ML
Salt 1 Tsp
Brown sugar 5 Grams
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