Seared Tuna and Crushed Wheat Salad

Name: Seared Tuna and Crushed Wheat Salad
Cook time: P0Y0M0DT0H40M0.000S
Total time: P0Y0M0DT1H20M0.000S
Yield: 2 servings
Ingredients: 1/2 cup crushed wheat; Salt; 2 cloves garlic, chopped; Zest of 1 lemon; Juice of 1/2 lemon; 2 tablespoons chopped fresh cilantro; 2 tablespoons chopped fresh parsley; 1 tablespoon olive oil, plus for grill pan; 1/2 teaspoon cayenne; Salt and black pepper; One 200-gram (7-ounce) fresh tuna steak (see Cook's Note); 1/4 cup olive oil; Juice of 1/2 lemon; 2 teaspoons soy sauce; 1 tablespoon honey; Salt and pepper; 250 grams (8 ounces) cherry tomatoes, quartered; 1/2 cup roughly chopped fresh parsley, plus leaves for garnish; 4 stems (1/2 bunch) spring onions, thinly sliced; 1 cucumber, seeded and cubed

Recipe courtesy of Siba Mtongana

Show: Siba's Table

Episode: Make It Modern

Seared Tuna and Crushed Wheat Salad

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Level: Intermediate
Yield: 2 servings
Nutritional Analysis

Per Serving

Serving Size

1 of 2 servings

Calories

674

Total Fat

36

Saturated Fat

5

Carbohydrates

63

Dietary Fiber

12

Sugar

17

Protein

34

Cholesterol

39

Sodium

1348

Total: 1 hr 20 min (includes soaking time)
Active: 40 min

Level: Intermediate
Yield: 2 servings
Nutritional Analysis

Per Serving

Serving Size

1 of 2 servings

Calories

674

Total Fat

36

Saturated Fat

5

Carbohydrates

63

Dietary Fiber

12

Sugar

17

Protein

34

Cholesterol

39

Sodium

1348

Total: 1 hr 20 min (includes soaking time)
Active: 40 min

Ingredients

Crushed Wheat:

1/2 cup crushed wheat

Salt

Tuna:

2 cloves garlic, chopped

Zest of 1 lemon

Juice of 1/2 lemon

2 tablespoons chopped fresh cilantro

2 tablespoons chopped fresh parsley

1 tablespoon olive oil, plus for grill pan

1/2 teaspoon cayenne

Salt and black pepper

One 200-gram (7-ounce) fresh tuna steak (see Cook's Note)

Lemony Dressing:

1/4 cup olive oil

Juice of 1/2 lemon

2 teaspoons soy sauce

1 tablespoon honey

Salt and pepper

Salad:

250 grams (8 ounces) cherry tomatoes, quartered

1/2 cup roughly chopped fresh parsley, plus leaves for garnish

4 stems (1/2 bunch) spring onions, thinly sliced

1 cucumber, seeded and cubed

Directions

For the crushed wheat: Soak the crushed wheat in cold water for 30 minutes, until the grains swell. Drain and transfer to a medium saucepan. Cover with water, add salt, and bring to a boil. Cook until tender, 20 minutes. Drain under cold running water.
For the tuna: In a bowl, mix together the garlic, lemon zest, lemon juice, cilantro, parsley, olive oil, cayenne and some salt and pepper. Rub on the tuna with a fork.
Heat a grill pan over medium-high heat and oil the pan. Sear the tuna until browned on the outside but still pink in the middle, about 2 minutes per side.
For the dressing: In a jar, combine the olive oil, lemon juice, soy sauce, honey and some salt and pepper. Shake well.
For the salad: In a large bowl, combine the cooked crushed wheat, cherry tomatoes, parsley, spring onions and cucumbers. Toss well. Add some of the dressing and toss again.
To serve: Tip the salad onto a large serving platter. Slice the tuna, maintaining its shape; set on top of the salad. Garnish with parsley leaves.

Cook’s Note

Cook's Note: If fresh tuna is unavailable, feel free to substitute two 6-ounce cans tuna in brine, drained.

Seared Tuna and Crushed Wheat Salad

Seared Tuna and Crushed Wheat Salad

Crushed Wheat:

Tuna:

Lemony Dressing:

Salad:

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