DF
GF
NF
Seared Tuna on Roasted Vegetables
Climate change has threatened a lot of our favorite foods, tuna being near the top of that list. We still like to eat tuna every once in a while, but like a precious treat, in small portions and always paired with vegetables. This recipe uses butternut squash and asparagus but feel free to substitute something seasonal.
Climate change has threatened a lot of our favorite foods, tuna being near the top of that list. We still like to eat tuna every once in a while, but like a precious treat, in small portions and always paired with vegetables. This recipe uses butternut squash and asparagus but feel free to substitute something seasonal.
Cook Time
20 Minutes
Serves
4
Directions
Step 1
Preheat the oven to 400°F.
Step 2
Marinate the tuna in the olive oil, 1/2 teaspoon salt, 1 teaspoon black pepper, cilantro, and crushed mustard seeds, making sure the masala is evenly spread on the tuna. Set it aside until the vegetables are in the oven.
Step 3
Peel the butternut squash and slice into 1/4-inch pieces. Toss it with fenugreek leaves, salt, black pepper, ginger, and olive oil.
Step 4
Lay the squash on a flat baking sheet and cover tightly with foil. Bake in the oven for 10 to 12 minutes, then remove and take the foil off.
Step 5
Spread the asparagus on top of the squash and return the tray to the oven for 2 to 3 minutes or until the asparagus is slightly cooked.
Step 6
While the vegetables are roasting, heat a frying pan with a little bit of olive oil. When the oil is hot, place the tuna gently into the pan and cook for about a minute on each side. Take the tuna out of the pan and let it rest until the vegetables are ready.
Step 7
When ready to serve, slice the tuna, and place on top of the vegetables.
Notes & Variations
- Replace the mustard seeds with cumin, coriander, or fennel seeds. These work beautifully with tuna.
- Sweet potato and green beans can be used in this recipe and cooked in a similar manner; however, the beans will need a little more time than the asparagus.
Ingredients
8 to 9 ounces fresh tuna fillet
1 tablespoon olive oil
1 1/2 teaspoons sea salt, divided
2 teaspoons freshly ground black pepper, divided
2 tablespoons chopped cilantro
1 tablespoon crushed black mustard seeds
Half a medium sized butternut squash (3 cups sliced)
Half a bunch asparagus (2 cups chopped)
1 tablespoon crushed dried fenugreek leaves
1 tablespoon grated unpeeled ginger
2 to 3 tablespoons olive oil
Step 1
Preheat the oven to 400°F.
Step 2
Marinate the tuna in the olive oil, 1/2 teaspoon salt, 1 teaspoon black pepper, cilantro, and crushed mustard seeds, making sure the masala is evenly spread on the tuna. Set it aside until the vegetables are in the oven.
Step 3
Peel the butternut squash and slice into 1/4-inch pieces. Toss it with fenugreek leaves, salt, black pepper, ginger, and olive oil.
Step 4
Lay the squash on a flat baking sheet and cover tightly with foil. Bake in the oven for 10 to 12 minutes, then remove and take the foil off.
Step 5
Spread the asparagus on top of the squash and return the tray to the oven for 2 to 3 minutes or until the asparagus is slightly cooked.
Step 6
While the vegetables are roasting, heat a frying pan with a little bit of olive oil. When the oil is hot, place the tuna gently into the pan and cook for about a minute on each side. Take the tuna out of the pan and let it rest until the vegetables are ready.
Step 7
When ready to serve, slice the tuna, and place on top of the vegetables.
8 to 9 ounces fresh tuna fillet
1 tablespoon olive oil
1 1/2 teaspoons sea salt, divided
2 teaspoons freshly ground black pepper, divided
2 tablespoons chopped cilantro
1 tablespoon crushed black mustard seeds
Half a medium sized butternut squash (3 cups sliced)
Half a bunch asparagus (2 cups chopped)
1 tablespoon crushed dried fenugreek leaves
1 tablespoon grated unpeeled ginger
2 to 3 tablespoons olive oil
Notes & Variations
- Replace the mustard seeds with cumin, coriander, or fennel seeds. These work beautifully with tuna.
- Sweet potato and green beans can be used in this recipe and cooked in a similar manner; however, the beans will need a little more time than the asparagus.
Tags:
DF
GF
NF
Tags:
DF
GF
NF
We're partial to squashes of the butternut variety ourselves.
Have some more in the recipes below!
IMAGINE THE LEFTOVERS
