Sesame seared tuna with broad beans recipe

Get your fix of heart-healthy omega-3 fatty acids with this sesame seared tuna with broad beans and dulse flakes recipe. Dulse – otherwise known as seaweed – flakes are an excellent source of zinc, beta-carotene, potassium and a wealth of other essential nutrients. They can be found in some supermarkets and health food stores – look out for the offerings from Clearspring.

Ingredients

(serves 2)

For the dressing:

1tbsp coconut oil

2cm (¾-inch) piece ginger, grated finely

2 shallots, chopped finely

½ bird’s eye chilli, seeded, chopped finely

1tbsp honey

60ml (¼ cup) rice wine vinegar

2tsp tamari

2tsp fish sauce

1tbsp freshly squeezed lime juice

For the broad beans:

120g raw broad beans, podded

2 cloves garlic, crushed

Salt and pepper to taste

1tbsp coconut oil

1tbsp dulse flakes

For the fish:

50g sesame seeds

1tsp fennel seeds

Salt and pepper

2 x 180gpieces or skipjack tuna or yellow fin tuna, cut in half crossways

1tbsp coconut oil

1tsp dulse flakes

Slices of lemon and lime and cherry vine tomatoes to serve

Method

Make the dressing. Heat the oil in a small saucepan over a low heat. Add ginger, shallots and chilli and cook, stirring, for 3 minutes or until soft. Stir in honey and vinegar, then simmer for 5 minutes. Add 2 tablespoons water and bring to the boil. Remove from the heat. Add tamari, fish sauce and lime juice and stir to combine. Set aside to cool.

Bring a pan of water to the boil and add broad beans. Return to the boil and cook for 3-5 minutes. Drain and run them under cold water. Slit each pod along its seam. Run your thumb along the furry inside to push the beans out.

Heat coconut oil in pan, add minced garlic and sauté for 2 minutes. Add broad beans for 2 minutes, season well, remove and set aside.

Mix sesame and fennel seeds with salt and pepper on a flat plate. Press the pieces of tuna into the seed mixture and coat both sides. Heat oil in a large frying pan over high heat. Sear tuna for 1 minute on each side or until cooked to your liking.

To serve, divide broad beans over two plates, top with tuna and some dressing. Sprinkle with dulse flakes, slices of lemon and lime and cherry tomatoes.