Take your palate on an overseas, sea-side holiday with a plate featuring a bed of steamed jasmine rice, topped with a flaky fillet of tuna, sided with a caramelised onion & golden brussel sprouts medley. The highlight of the culinary holiday will be when you combine a forkful with the olive, tomato, caper & fresh oregano salsa.
Mediterranean Tuna & Brussels Sprouts
Mediterranean Tuna & Brussels Sprouts
with an olive & tomato salsa
Hands on Time: 30 - 45 minutes
Overall Time: 35 - 50 minutes
Ingredients:
- Balsamic Vinegar
- Brussels Sprouts
- Capers
- Fresh Oregano
- Jasmine Rice
- Line-caught Tuna Steak
- Line-caught Tuna Steaks
- Onion
- Onions
- Pitted Black Olives
- Tomato
- Tomatoes
From your kitchen:
- Oil (cooking, olive or coconut)
- Salt & Pepper
- Water
- Sugar/Sweetener/Honey
- Paper Towel
- Butter (optional)
NICE RICE
Place the rinsed rice in a pot with 150ml of salted water. Cover with a lid and bring to a boil. Reduce the heat and simmer until the water has been absorbed, about 10 minutes. Remove from the heat and steam, 8-10 minutes. Fluff with a fork and cover.
ODE TO AN ONION
Place a pan over medium heat with a drizzle of oil and a knob of butter (optional). When hot, fry the sliced onion until caramelised, 8-10 minutes (shifting occasionally). At the halfway mark, add a sweetener (to taste). Remove from the pan, season, and cover.
ABOUT THE SPROUTS
Place a pan over high heat with a drizzle of oil. When hot, fry the halved brussels sprouts until charred and al dente, 4-5 minutes (shifting occasionally). In the final 1-2 minutes, add the balsamic vinegar. Remove from the pan, season, and add to the caramelised onions.
TUNE INTO TUNA
Return the pan to medium-high heat with a drizzle of oil. Pat the tuna dry with paper towel. When hot, sear the fish until golden, 20-30 seconds per side. Remove from the pan and season.
SO-GOOD SALSA
In a bowl, combine the halved olives, the chopped capers, the diced tomato, ½ of the chopped oregano, a drizzle of olive oil, and seasoning.
MMMEDITERRANEAN MEAL
Make a bed of the fluffy rice, top with the seared fish, the balsamic brussels, and the olive & tomato salsa.
Jasmine Rice - 75ml
Onion - 1
Brussels Sprouts - 100g
Balsamic Vinegar - 20ml
Line-caught Tuna Steak - 150g
Pitted Black Olives - 20g
Capers - 10g
Tomato - 1
Fresh Oregano - 3g
NICE RICE
Place the rinsed rice in a pot with 300ml of salted water. Cover with a lid and bring to a boil. Reduce the heat and simmer until the water has been absorbed, about 10 minutes. Remove from the heat and steam, 8-10 minutes. Fluff with a fork and cover.
ODE TO AN ONION
Place a pan over medium heat with a drizzle of oil and a knob of butter (optional). When hot, fry the sliced onion until caramelised, 8-10 minutes (shifting occasionally). At the halfway mark, add a sweetener (to taste). Remove from the pan, season, and cover.
ABOUT THE SPROUTS
Place a pan over high heat with a drizzle of oil. When hot, fry the halved brussels sprouts until charred and al dente, 4-5 minutes (shifting occasionally). In the final 1-2 minutes, add the balsamic vinegar. Remove from the pan, season, and add to the caramelised onions.
TUNE INTO TUNA
Return the pan to medium-high heat with a drizzle of oil. Pat the tuna dry with paper towel. When hot, sear the fish until golden, 20-30 seconds per side. Remove from the pan and season.
SO-GOOD SALSA
In a bowl, combine the halved olives, the chopped capers, the diced tomato, ½ of the chopped oregano, a drizzle of olive oil, and seasoning.
MMMEDITERRANEAN MEAL
Make a bed of the fluffy rice, top with the seared fish, the balsamic brussels, and the olive & tomato salsa.
Jasmine Rice - 150ml
Onion - 1
Brussels Sprouts - 200g
Balsamic Vinegar - 40ml
Line-caught Tuna Steaks - 300g
Pitted Black Olives - 40g
Capers - 20g
Tomato - 1
Fresh Oregano - 5g
NICE RICE
Place the rinsed rice in a pot with 450ml of salted water. Cover with a lid and bring to a boil. Reduce the heat and simmer until the water has been absorbed, about 10 minutes. Remove from the heat and steam, 8-10 minutes. Fluff with a fork and cover.
ODE TO AN ONION
Place a pan over medium heat with a drizzle of oil and a knob of butter (optional). When hot, fry the sliced onion until caramelised, 10-12 minutes (shifting occasionally). At the halfway mark, add a sweetener (to taste). Remove from the pan, season, and cover.
ABOUT THE SPROUTS
Place a pan over high heat with a drizzle of oil. When hot, fry the halved brussels sprouts until charred and al dente, 5-6 minutes (shifting occasionally). In the final 1-2 minutes, add the balsamic vinegar. Remove from the pan, season, and add to the caramelised onions.
TUNE INTO TUNA
Return the pan to medium-high heat with a drizzle of oil. Pat the tuna dry with paper towel. When hot, sear the fish until golden, 20-30 seconds per side. Remove from the pan and season.
SO-GOOD SALSA
In a bowl, combine the halved olives, the chopped capers, the diced tomato, ½ of the chopped oregano, a drizzle of olive oil, and seasoning.
MMMEDITERRANEAN MEAL
Make a bed of the fluffy rice, top with the seared fish, the balsamic brussels, and the olive & tomato salsa.
Jasmine Rice - 225ml
Onions - 2
Brussels Sprouts - 300g
Balsamic Vinegar - 60ml
Line-caught Tuna Steaks - 450g
Pitted Black Olives - 60g
Capers - 30g
Tomatoes - 2
Fresh Oregano - 8g
NICE RICE
Place the rinsed rice in a pot with 600ml of salted water. Cover with a lid and bring to a boil. Reduce the heat and simmer until the water has been absorbed, about 10 minutes. Remove from the heat and steam, 8-10 minutes. Fluff with a fork and cover.
ODE TO AN ONION
Place a pan over medium heat with a drizzle of oil and a knob of butter (optional). When hot, fry the sliced onion until caramelised, 12-15 minutes (shifting occasionally). At the halfway mark, add a sweetener (to taste). Remove from the pan, season, and cover.
ABOUT THE SPROUTS
Place a pan over high heat with a drizzle of oil. When hot, fry the halved brussels sprouts until charred and al dente, 5-6 minutes (shifting occasionally). In the final 1-2 minutes, add the balsamic vinegar. Remove from the pan, season, and add to the caramelised onions.
TUNE INTO TUNA
Return the pan to medium-high heat with a drizzle of oil. Pat the tuna dry with paper towel. When hot, sear the fish until golden, 20-30 seconds per side. Remove from the pan and season.
SO-GOOD SALSA
In a bowl, combine the halved olives, the chopped capers, the diced tomato, ½ of the chopped oregano, a drizzle of olive oil, and seasoning.
MMMEDITERRANEAN MEAL
Make a bed of the fluffy rice, top with the seared fish, the balsamic brussels, and the olive & tomato salsa.
Jasmine Rice - 300ml
Onions - 2
Brussels Sprouts - 400g
Balsamic Vinegar - 80ml
Line-caught Tuna Steaks - 600g
Pitted Black Olives - 80g
Capers - 40g
Tomatoes - 2
Fresh Oregano - 10g
Woolies Products in this dish
