Tuna Steaks with Jewelled Rice
Seared Tuna Steaks | Healthy Main Course Recipes - Flora ProActiv
A healthy favourite for cholesterol management. Tuna steaks are packed with nutrients and flavour. A simple healthy recipe that looks after your heart as well as your body.
A healthy favourite for cholesterol management. Tuna steaks are packed with nutrients and flavour. A simple healthy recipe that looks after your heart as well as your body.
Cooking time35 minutes
Prep time20 minutes
4 portions
Ingredients
- 4 fresh tuna steaks
- 3 tbsp olive oil
- 1 small onion sliced
- 1 red pepper diced
- 1 yellow pepper diced
- 115 grams frozen peas
- 1 orange zested
- 3 tbsp clear honey
- 1/2 tsp ground turmeric
- 1/2 vegetable stock cube dissolved in 600ml boiling water
- 225 grams long grain rice
- handful fresh herbs chopped (coriander and parsley)
- 1 lime zested
- 40 grams toasted flaked almonds
- 40 grams Flora ProActiv buttery spread
Nutritional facts
| Energy (kcal) | 688 kcal |
| Energy (kJ) | 2877 kJ |
| Protein (g) | 37.1 g |
| Carbohydrate incl. fibre (g) | 72.1 g |
| Carbohydrate excl. fibre (g) | 66.0 g |
| Sugar (g) | 13.2 g |
| Fibre (g) | 6.2 g |
| Fat (g) | 28.2 g |
| Saturated fat (g) | 4.7 g |
| Unsaturated fat (g) | 21.6 g |
| Monounsaturated fat (g) | 14.7 g |
| Polyunsaturated fat (g) | 6.9 g |
| Trans fat (g) | 0.0 g |
| Cholesterol (mg) | 46 mg |
| Sodium (mg) | 211 mg |
| Salt (g) | 0.53 g |
| Vitamin A (IU) | 4640 IU |
| Vitamin C (mg) | 121.0 mg |
| Calcium (mg) | 103 mg |
| Iron (mg) | 5.45 mg |
| Potassium (mg) | 726 mg |
Instructions
- Heat 2 tablespoons of olive oil in a medium-sized saucepan and sauté the onion, and peppers, for 4 to 5 minutes until soft
- Stir in the orange zest, honey and turmeric. Reduce the heat to low and simmer for 2 to 3 minutes
- Add the rice and stir in well before adding the stock, then add the peas. Bring to the boil and reduce the heat to low. Cover the pan and simmer for 20 to 25 minutes or until the rice is tender and all the liquid has been absorbed
- Meanwhile blend Flora ProActiv Buttery spread with the lime zest and 1 teaspoon of coriander and parsley
- In a frying pan heat the remaining olive oil and fry the steaks for 2 minutes each side
- Serve with the blend of herbs mixed with Flora pro.activ Light spread. Garnish the rice with herbs and almonds