TUNA WITH QUINOA AND YELLOW PEPPER 吞拿魚黃椒藜麥飯

TUNA WITH QUINOA AND YELLOW PEPPER

Wheat, gluten, corn, soya, dairy, egg & nut free
The quinoa has a lovely nutty texture that contrasts well with the denser tuna and the crispy raw pepper.

Ingredients -

6 tbsp olive oil
3 large cloves garlic, peeled and sliced thinly
2 heaped tsp ground cumin
250g quinoa – we used a red quinoa
1.2 litres wheat and gluten-free vegetable stock
2 large tuna steaks cut in matchsticks
juice 3 lemons
sea salt and freshly ground black pepper
1 medium yellow pepper, sliced thinly
Basil

Instructions -

1. Heat 3 tablespoons of the oil in a wide pan and very gently cook the garlic and the cumin until the garlic is softened and almost transparent.
2. Add the quinoa, stir round well then add the stock. Bring to the simmer and cook, uncovered for 15–20 minutes or until the quinoa is cooked and the liquid absorbed. Add more if you need to.
3. In a separate pan, heat the remaining oil till almost smoking.
4. Add the tuna matchsticks and cook very quickly to sear the outside without over cooking.
Tip the tuna into the quinoa and mix well in.
5. Season to taste with lemon juice, salt and pepper. Mix in half of the yellow pepper and scatter the rest over the dish along with the basil.
6. Serve at room temperature.

SERVES 6 – PER PORTION
338cals – 23g protein
16g total fat – 2.5g sat / 9.4g mono / 3g poly
27g carbohydrate of which 6g sugar
1.5g fibre – 158mg sodium / 0.4g salt
46mg calcium
GOOD SOURCE OF: Vitamin B2, B6, B12, C, selenium & iron.