Seared tuna

Name: Seared tuna
Cook time: 15 min
Total time: 15 min
Yield: 2
Ingredients: 4 ripe mixed-colour tomatoes; 1½-2 fresh red chillies; 2 sprigs of fresh basil; 2 lemons; 150g wholewheat couscous; 2 cloves of garlic; 1 x 225g piece of tuna, from sustainable sources; 1 whole nutmeg, for grating; 1 teaspoon dried oregano; olive oil; 1 teaspoon baby capers; 4 spring onions; 1 bunch of asparagus (300g); 1 large handful of Swiss chard; 30g feta cheese

Sicilian couscous & greens

15 mins plus soaking

Not Too Tricky

serves 2

About the recipe

I love having fresh sustainably sourced tuna once in a while – it’s easy to cook and high in selenium, which helps keep our nails and hair super-strong and healthy.

Everyday Super Food, p124

nutrition per serving

Calories

27%

Fat

19%

Saturates

23%

Sugars

12%

Salt

23%

Protein

90%

Carbs

25%

Fibre

of an adult’s reference intake

Recipe From

Everyday Super Food

By Jamie Oliver

Buy the book

Ingredients

4 ripe mixed-colour tomatoes

1½-2 fresh red chillies

2 sprigs of fresh basil

2 lemons

150g wholewheat couscous

2 cloves of garlic

1 x 225g piece of tuna, from sustainable sources

1 whole nutmeg, for grating

1 teaspoon dried oregano

olive oil

1 teaspoon baby capers

4 spring onions

1 bunch of asparagus (300g)

1 large handful of Swiss chard

30g feta cheese

Method

Find the recipe!

For the full recipe, head to page 124 of Jamie's cookbook, Everyday Super Food.

Tags

Everyday Super Food Lunch Healthy fish Healthy lunches Couscous Tuna Fish Feta Vegetable Asparagus

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Everyday Super Food

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This recipe is just a taste of what's inside Jamie's cookbook, Everyday Super Food! Grab your copy in hardback or as an e-book today to discover more super-delicious everyday meals.

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Jamie's Everyday Super Food

Feed your family the right way with recipes from Jamie's 2015 cookbook, Everyday Super Food.

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