Broad Bean, New Potato & Tuna Salad

Broad Bean, New Potato & Tuna Salad

If you’re looking for a flavourful, mayonnaise-free, potato salad recipe, this potato salad recipe will not disappoint! Bright, flavour-packed potato salad with tuna, broad beans, and tomatoes. A wonderful summer salad!

Serves 4

Prep time:  10 minutes

Cooking time: 10 minutes

Ingredients

500g new potatoes, halved

120g shelled broad beans

1 red onion, peeled & finely sliced

250g tomatoes, chopped

1 can of tuna

Sea salt & freshly ground pepper

2 handfuls of rocket

For the dressing:

50ml extra virgin olive oil

2 tsp Dijon Mustard

1 garlic clove, peeled & finely chopped

3 tbsp white wine vinegar

½ lemon, juice only

4 anchovy fillets, drained & chopped

1 tbsp capers

Sea salt & freshly ground pepper

Method

1.    Bring to the boil a pan of salted water and add the new potatoes, boil for 8-10 minutes until tender.  Drain the potatoes and place in a bowl of iced water.

2.    For the dressing, whisk together all the ingredients, season to taste.

3.    Place the broad beans, potatoes, onions, tomatoes and tuna into a large bowl.  Drizzle with the dressing, gently toss, serve with rocket, enjoy!

the Best Salad Nicoise

Salad Nicoise

A wonderful summer salad!  This dish is also just as delicious with large flakes of tinned tuna!

Serves 4

Prep time:  15 minutes

Cooking time: 15 minutes

Ingredients

12 new potatoes, halved

150g green beans, trimmed

1 red onion, peeled & finely sliced

250g cherry plum tomatoes, halved

12 black olives

2 baby gem lettuce, trimmed & torn into pieces

10 basil leaves

4 eggs, hard boiled & quartered

4 x 150g tuna steaks

2 tbsp extra virgin olive oil

Sea salt & freshly ground pepper

For the dressing:

150ml extra virgin olive oil

2 tsp Dijon Mustard

1 garlic clove, peeled & finely chopped

3 tbsp white wine vinegar

½ lemon, juice only

8 anchovy fillets, drained & chopped

1 tbsp capers

Sea salt & freshly ground pepper

Method

1.  Bring to the boil a pan of salted water and add the new potatoes, boil for 6 minutes.  Add the beans and boil for a further 3-4 minutes until tender.  Drain the vegetables and place in a bowl of iced water.

2.  For the dressing, whisk together all the ingredients, season to taste.

3.  Place the green beans, potatoes, onions, tomatoes, olives, lettuce and basil into a large bowl.  Drizzle with the dressing and gently toss.

4.  Divide the salad between 4 plates and then add the boiled eggs.

5.  For the tuna steak, preheat a ridged griddle pan over a medium heat.  Brush the tuna steaks with the oil and season.  Sear the tuna for 1 ½ - 2 minutes on each side.  The centres will be slightly pink.

6.  Cut the tuna steak in half and arrange both halves on top of the salad. Enjoy!

Tuna Steaks with New Potatoes & Salsa Verde

Tuna Steaks with New Potatoes & Salsa Verde

This tantalising seared tuna steak is bursting with zingy flavours from the salsa verde… mint, parsley, basil, capers, anchovies, garlic, lemon, red wine vinegar and Dijon Mustard…. Delicious!!

Serves 4

Prep time:  2 hours

Cooking time: 15 minutes

Ingredients

4 x 250g/9oz fresh tuna steaks

5 tbsp olive oil

Freshly ground salt & pepper

4 handfuls of new potatoes

For the salsa verde

Small bunch of mint

Small bunch of parsley

Small bunch of basil

2 tsp capers, chopped

4 anchovy fillets, chopped

1 garlic clove, peeled and roughly chopped

1 lemon, zest and juice only

1 tbsp olive oil

1 tbsp red wine vinegar

2 tsp Dijon mustard

Method

1.      Marinate the tuna steaks in the olive oil, salt and pepper for at least 2 hours before cooking.

2.      For the salsa verde, put all the ingredients into a food processor and blend.  If the mixture is too thick add more olive oil or red wine vinegar.  Season to taste and then set aside.

3.      Boil the new potatoes for 12-15 minutes or until cooked.

4.      Preheat a griddle pan until hot and then cook the tuna steaks, approximately 2 minutes each side.

5.      Crush the potatoes with a fork and mix with half the salsa verde.

6.      Serve the tuna with the potatoes on the side and pour over the remainder of the salsa verde.  Enjoy!

Seared Tuna Steak with Spicy Risotto

Seared Tuna on Spicy Risotto

This is amazing, you have to try!!  The perfectly marinated fresh tasting tuna really compliment the spiciness of the risotto – DELICIOUS!!

Serves 1

Ingredients

the Tuna

1 lime, juice only

1 garlic clove, peeled & crushed

2 tbsp olive oil

Salt & pepper, freshly ground

200g fresh tuna steak

the Risotto

2 tbsp olive oil

150g risotto rice

3 spring onions, chopped

3 medium mushrooms of your choice, chopped

Pinch of chilli flakes (a big pinch if you like it spicy)

Pinch of curry powder (again a big pinch if you like spice)

100ml white wine

400ml chicken stock

Salt & pepper freshly ground

the Garnish

6-8 cherry tomatoes

2 tbsp olive oil

Salt & pepper freshly ground

½ lime, to garnish

Method

1.  Preheat the oven to 200°C/400°F/Gas mark 6.

2.  For the tuna, mix together the lime juice, garlic, olive oil and salt & pepper in a shallow dish.  Add the tuna and turn over several times to coat in the marinade.  Place in the refrigerator until required.

3.  For the risotto heat the oil in a wok until it is smoking, add the risotto rice, spring onions and mushrooms and fry for 4-5 minutes.  Add the chilli flakes, curry powder and wine and bring to the boil, when the wine has been absorbed slowly add the stock.  Bring the mixture to a simmer and gradually add the stock continuously stirring.  At this point you may as well pour yourself a glass of wine and put some music on as you have some stirring to do – this should take 18-20 minutes until the rice is creamy and tender.

4.  In the meantime for the garnish, place the tomatoes into a roasting tin, drizzle over the oil and season.  Roast in the oven for 6-8 minutes.

5.  Sear the marinated tuna in a hot chargrill pan for 1 minute on each side or until browned all over and pink in the middle.  Remove from the pan to rest.

6.  To serve, spoon the spicy risotto into a shallow bowl and place the tuna steak on top.  Arrange the roasted tomatoes over the tuna and garnish with half a lime.

Cooks Tips

v  If you like things spicy taste the risotto when you are adding the stock and keeping on adding small pinches until you reach your required taste.

 

A Tantalising & Healthy Tuna Recipe

Pan Seared Tuna with Salsa

This tantalising tuna dish is bursting with colour and cool-salsa flavours – a very healthy dish.

Serves 4

Ready in 20 minutes

Ingredients

2 limes

2 tsp paprika

4 tbsp light soy sauce

Salt and freshly ground pepper

4 tuna steaks

8 tomatoes

1 red onion

1 garlic clove

2 red peppers

Juice of 1 lemon

6 tbsp freshly chopped coriander

Lime wedges, to serve

Method

1. Grate the rind and squeeze the juice from the limes. Mix the lime rind and juice with the paprika, soy sauce and 6 tablespoons water.  Season to taste with salt and freshly ground black pepper, pour over the tuna steaks and leave to marinate.

2. Meanwhile, finely chop the tomatoes, red onion and garlic. Then deseed and chop the red peppers.

3. Mix together the tomatoes, onion, pepper, garlic, lemon juice and coriander and season to taste. Cover and set aside.

4. Heat a non-stick griddle pan until very hot. Add the tuna and cook for 7-10 minutes, turning halfway through and basting frequently with leftover marinade.

5. Serve the tuna hot with the salsa and garnished with lime wedges.

Cook’s tips

v  This recipe works equally well with any fish steak or fillet.