Wednesday, 28 September 2011

Tuna Nicoise

I tend to make this a fair bit for lunch using tinned tuna (especially when I have lunch guests) as it's quick and easy and healthy and tasty.  Whilst I completely love this dish I always feel ever so slightly guilty when I make it. My husband is not so keen on tinned tuna and although he doesn't complain (that much) I can't help but feel a bit bad. 

So this week I decided to splash out on some lovely fresh tuna steaks and up the quantities so we could have it for dinner.  Apart from over-cooking the tuna ever so slightly (I am blaming that on my husband for saying it was too thick a steak!) it was really delicious and so full of interesting flavours and textures.  Amazingly I also felt much less bloated this morning as it is protein laden with less carbs then other meals I cook.  Am thinking this is the way forward....

You'll need for 2:

  • 2 fresh tuna steaks - approx 140g each
  • 2 eggs
  • Half a pack of green beans
  • 10 or so olives (in brine if you really want to keep your PP to a minimum)
  • 2/3 a bag of salad leaves.  I used a mix of rocket, watercress & spinach
  • 10 or so cherry tomatoes, halved
  • Fat free french dressing
  • Seasoning
  • 350g new potatoes, halved or quartered if large
  • A chunk of cucumber, chopped
What to do:

In a large saucepan place your potatoes and cover with salted cold water.  Bring to the boil. Then gently add the 2 eggs.  Set your timer for 7 minutes and turn the heat down to medium so it is simmering.  After 7 minutes remove the eggs and place in a bowl with cold water to cool. This time will give you ever so slightly soft yolk but if you want it runny, reduce it to 6 minutes.

Meanwhile prepare your salad / veggies.  Chuck all the tomatoes, cucumber, salad leaves, olives in a big bowl. Trim your beans if need be but don't put them into the bowl.

Heat a griddle or frying pan.  Very lightly oil the tuna and season.  The potatoes should take about 18-20 minutes to cook until tender.  Five minutes before you think the potatoes are ready (keep prodding with a knife to see how tender they are), get the tuna cooking. It's hard to say how long it will take but keep looking at the steak to see it changing colour.  If you like it very rare, just sear on both sides and allow to rest.  Remember it will carry on cooking after you have removed it from the direct heat so err on the side of caution (unlike me!)

Carefully peel the eggs and slice in half.

Two minutes before you think the potatoes are ready add the green beans.  Drain the potatoes and beans and once dry-ish add to the salad mix bowl.  Toss in 2-3 tbsp of fat free French dressing and serve on the plate.  Add an egg onto each plate and place your tuna steak on top.

WeightWatchers ProPoints Per Serving: 12

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