Pan-Seared Tuna Steak with Pak Choi

    Pan-Seared Tuna Steak with Pak Choi

    11saves
    20min


    3 people made this

    About this recipe: This is simple and delicious way of getting more omega-3 fatty acids into your diet. Tuna is pan-seared, then topped with stir-fried baby pak choi. Serve with rice, if desired.

    Ingredients
    Serves: 2 

    • 1 tablespoon olive oil
    • 1 1/2 teaspoons whole fennel seeds
    • 3 cloves garlic, finely chopped
    • 1 red pepper, cut into thin strips
    • 3/4 cube fish stock, crushed
    • 1/2 lemon, juiced
    • 2 tablespoons dry white wine
    • 1 head baby pak choi, cleaned and sliced
    • salt and black pepper to taste
    • 1 1/2 teaspoons fennel seeds, crushed
    • 1 (225g) tuna steak
    • 1 tablespoon olive oil

    Method
    Prep:10min  ›  Cook:10min  ›  Ready in:20min 

    1. Heat 1 tablespoon of olive oil in a frying pan over medium heat. Stir in 1 1/2 teaspoons of whole fennel seeds and cook until they bubble and begin to pop, about 30 seconds. Stir in the garlic and red pepper; cook and stir for 2 minutes. Stir in the fish stock until dissolved, then add the lemon juice, white wine and pak choi. Cook and stir until the pak choi is tender, about 5 minutes.
    2. Meanwhile, combine some salt and pepper with the crushed fennel seeds on a plate. Press the tuna steak into the salt mixture on both sides. Heat the remaining tablespoon of olive oil in a separate frying pan over high heat. Place the tuna steak in the frying pan and cook until browned on both sides and cooked to your desired degree of doneness, about 45 seconds per side for rare.
    3. Cut the tuna into 5mm thick slices and arrange onto a serving plate. Top with the pak choi mixture to serve.

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    Reviews (1)

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    Easy to make and turned out very tasty. - 10 Jan 2011

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