Tuna with Hot Mustard and Herby Couscous

 

Serves 4

Preparation time: 10 mins

Cooking time 10 mins

 

 

 

 

Ingredients:

 

• 4 tuna steaks, about 140g/5oz each

• 4 tsp English mustard powder

• Olive Oil

 

 

For the Couscous

 

• 1 red onion, halved and finely sliced

• Zest and juice 1 lime

• 1 tbsp olive oil, plus extra for brushing

• 400ml/14fl oz hot vegetable stock (using 2 stock cubes)

• 250g/90oz couscous

• 3-4 tbsp sunflower seeds, lightly toasted

• One third cup flaked almonds, lightly toasted

• Bunch flat leaf parsley, roughly chopped

• 2-3 tbsp capers, drained

 

 

Method

 

1.   Saute the onion in a little olive oil until just turning golden, then add the capers and turn off the heat.  Boil a kettle of water.
 

2.   Season the tuna steaks, brush with oil, then pat the mustard powder on one side.  Heat a griddle pan and sear the tuna for 2-3 minutes. 
 

3.   Prepare hot stock and pour this over the couscous in a large bowl, cover with cling film and leave for 5 minutes until the stock has been absorbed.
 

4.   Season the tuna and pat mustard on the topside and turn steaks over and grill for a further 2-3 minutes.  Meanwhile, add the sunflower seeds to the griddle and toast alongside the tuna steaks.  By the time the fish is cooked, the seeds should be ready too.  Place each steak on to a warmed plate.
 

5.   Once the couscous is ready, stir in the lime zest and juice, then add the onion and capers, then add the toasted sunflower seeds and finally the chopped parsley and mix into the couscous with a fork.  Serve immediately.