eCook Meal
Cajun Tuna Bites
with a roasted beetroot, feta & pea salad
Cajun spice-marinated tuna bites are seared and then served with a mustard yoghurt dipping sauce and a bright roasted beetroot, pea, feta, and pumpkin seed salad. Simple yet totally delicious!
Serving guide
Choose your portion size.
TURN UP THE BEET
Preheat the oven to 200°C. Boil the kettle. Wash the Beetroot, trim the ends, and cut into bite-size chunks. Place the beetroot chunks on a roasting tray, coat in oil, and season. Roast in the hot oven for 30-35 minutes until cooked through and becoming crispy, shifting halfway.
MARINATE & PLUMP
In a bowl, combine the rub (to taste), seasoning, and 10ml of oil. Add the tuna chunks and toss until fully coated. Set aside in the fridge to marinate until frying. Submerge the peas in boiling water for 2-3 minutes until plump and heated through. Drain on completion and place in a salad bowl.
PREP STEP
Place the pumpkin seeds in a nonstick pan over a medium heat. Toast for 3-5 minutes until beginning to pop and turn brown. Remove from the pan on completion and add to the bowl with the peas. Set aside. In a small bowl, combine the mustard (to taste), the Yoghurt, and seasoning. Set aside.
SIGNED, SEARED, DELIVERED
When the Beetroot has 5 minutes remaining, return the pan to a high heat. When hot, add the marinated tuna chunks and sear for 30 seconds per side until browned. Remove from the pan on completion.
BEET SALAD
To the bowl with the seeds and peas, add the roasted Beetroot, the rinsed salad leaves, a drizzle of oil, and seasoning. Crumble in the drained feta and toss until fully combined.
TIME TO BITE THE BITES!
Pile up the cajun tuna bites and side with the Beetroot salad. Serve with the mustard yoghurt for dunking. Simply stunning, Chef!
TURN UP THE BEET
Preheat the oven to 200°C. Boil the kettle. Wash the Beetroot, trim the ends, and cut into bite-size chunks. Place the beetroot chunks on a roasting tray, coat in oil, and season. Roast in the hot oven for 30-35 minutes until cooked through and becoming crispy, shifting halfway.
MARINATE & PLUMP
In a bowl, combine the rub (to taste), seasoning, and 20ml of oil. Add the tuna chunks and toss until fully coated. Set aside in the fridge to marinate until frying. Submerge the peas in boiling water for 2-3 minutes until plump and heated through. Drain on completion and place in a salad bowl.
PREP STEP
Place the pumpkin seeds in a nonstick pan over a medium heat. Toast for 3-5 minutes until beginning to pop and turn brown. Remove from the pan on completion and add to the bowl with the peas. Set aside. In a small bowl, combine the mustard (to taste), the Yoghurt, and seasoning. Set aside.
SIGNED, SEARED, DELIVERED
When the Beetroot has 5 minutes remaining, return the pan to a high heat. When hot, add the marinated tuna chunks and sear for 30 seconds per side until browned. Remove from the pan on completion.
BEET SALAD
To the bowl with the seeds and peas, add the roasted Beetroot, the rinsed salad leaves, a drizzle of oil, and seasoning. Crumble in the drained feta and toss until fully combined.
TIME TO BITE THE BITES!
Pile up the cajun tuna bites and side with the Beetroot salad. Serve with the mustard yoghurt for dunking. Simply stunning, Chef!
TURN UP THE BEET
Preheat the oven to 200°C. Boil the kettle. Wash the Beetroot, trim the ends, and cut into bite-size chunks. Place the beetroot chunks on a roasting tray, coat in oil, and season. Roast in the hot oven for 35-40 minutes until cooked through and becoming crispy, shifting halfway.
MARINATE & PLUMP
In a bowl, combine the rub (to taste), seasoning, and 30ml of oil. Add the tuna chunks and toss until fully coated. Set aside in the fridge to marinate until frying. Submerge the peas in boiling water for 2-3 minutes until plump and heated through. Drain on completion and place in a salad bowl.
PREP STEP
Place the pumpkin seeds in a nonstick pan over a medium heat. Toast for 3-5 minutes until beginning to pop and turn brown. Remove from the pan on completion and add to the bowl with the peas. Set aside. In a small bowl, combine the mustard (to taste), the Yoghurt, and seasoning. Set aside.
SIGNED, SEARED, DELIVERED
When the Beetroot has 5 minutes remaining, return the pan to a high heat. When hot, add the marinated tuna chunks and sear for 30 seconds per side until browned. Remove from the pan on completion.
BEET SALAD
To the bowl with the seeds and peas, add the roasted Beetroot, the rinsed salad leaves, a drizzle of oil, and seasoning. Crumble in the drained feta and toss until fully combined.
TIME TO BITE THE BITES!
Pile up the cajun tuna bites and side with the Beetroot salad. Serve with the mustard yoghurt for dunking. Simply stunning, Chef!
TURN UP THE BEET
Preheat the oven to 200°C. Boil the kettle. Wash the Beetroot, trim the ends, and cut into bite-size chunks. Place the beetroot chunks on a roasting tray, coat in oil, and season. Roast in the hot oven for 35-40 minutes until cooked through and becoming crispy, shifting halfway.
MARINATE & PLUMP
In a bowl, combine the rub (to taste), seasoning, and 40ml of oil. Add the tuna chunks and toss until fully coated. Set aside in the fridge to marinate until frying. Submerge the peas in boiling water for 2-3 minutes until plump and heated through. Drain on completion and place in a salad bowl.
PREP STEP
Place the pumpkin seeds in a nonstick pan over a medium heat. Toast for 3-5 minutes until beginning to pop and turn brown. Remove from the pan on completion and add to the bowl with the peas. Set aside. In a small bowl, combine the mustard (to taste), the Yoghurt, and seasoning. Set aside.
SIGNED, SEARED, DELIVERED
When the Beetroot has 5 minutes remaining, return the pan to a high heat. When hot, add the marinated tuna chunks and sear for 30 seconds per side until browned. Remove from the pan on completion.
BEET SALAD
To the bowl with the seeds and peas, add the roasted Beetroot, the rinsed salad leaves, a drizzle of oil, and seasoning. Crumble in the drained feta and toss until fully combined.
TIME TO BITE THE BITES!
Pile up the cajun tuna bites and side with the Beetroot salad. Serve with the mustard yoghurt for dunking. Simply stunning, Chef!
Budget
What this meal costs at Woolies.
Estimated Woolies cost
R95.65
for 4 servings · R23.91 per serving
Pro-rated from each product's pack size. Effectively used; not the full pack price.
-
Dijon Mustard needs 10 mlHand Cooked Dijon Mustard Potato Crisps 50 g R17.99 · whole pack (size can't be divided)R17.99
-
Beetroot needs 800 gBulk Large Carrots 3 kg 3 kg at R45.00 · 27% of packR12.00
-
Salad Leaves needs 160 gWhole Spinach 350 g 350 g at R19.99 · 46% of packR9.14
-
Peas needs 200 gSplit Pea Soup Mix 750 g 750 g at R42.99 · 27% of packR11.46
-
Low Fat Plain Yoghurt needs 160 mlAyrshire Low Fat Strawberry & Litchi Flavoured Drinking Yoghurt 300 ml 300 ml at R19.99 · 53% of packR10.66
-
Danish-style Feta needs 160 gSpinach & South African Feta Free Range Chicken Burgers 800 g 800 g at R99.99 · 20% of packR20.00
-
Pumpkin Seeds needs 40 gPumpkin Seeds 250 g 250 g at R89.99 · 16% of packR14.40
Not in the Woolies basket — source these elsewhere:
- Line-caught Tuna Fillet
- NOMU Cajun Rub
Shopping
Matching Woolies ingredients.
Woolies Products in this dish
Frequently Asked Questions
What is the preparation time for Cajun Tuna Bites?
The preparation time for Cajun Tuna Bites with a roasted beetroot, feta & pea salad is between 10 and 25 minutes.
What is the total time required to make Cajun Tuna Bites with a roasted beetroot, feta & pea salad?
The total time required to make Cajun Tuna Bites with a roasted beetroot, feta & pea salad is between 35 and 50 minutes.
How many servings does Cajun Tuna Bites provide?
4 servings
What are the main ingredients in Cajun Tuna Bites?
Beetroot, Dijon Mustard, Feta, Line-caught Tuna Fillet, NOMU Cajun Rub, Pea, Pumpkin Seeds, Salad Leaves, Yoghurt
What is the nutritional information of Cajun Tuna Bites?
Calories: 515, Carbs: 28 grams, Fat: grams, Protein: 54.4 grams, Sugar: 8.1 grams, Salt: 1238 grams
How do I prepare Cajun Tuna Bites?
SIGNED, SEARED, DELIVERED: When the beetroot has 5 minutes remaining, return the pan to a high heat. When hot, add the marinated tuna chunks and sear for 30 seconds per side until browned. Remove from the pan on completion. BEET SALAD: To the bowl with the seeds and peas, add the roasted beetroot, the rinsed salad leaves, a drizzle of oil, and seasoning. Crumble in the drained feta and toss until fully combined. MARINATE & PLUMP: In a bowl, combine the rub (to taste), seasoning, and 20ml of oil. Add the tuna chunks and toss until fully coated. Set aside in the fridge to marinate until frying. Submerge the peas in boiling water for 2-3 minutes until plump and heated through. Drain on completion and place in a salad bowl. PREP STEP: Place the pumpkin seeds in a nonstick pan over a medium heat. Toast for 3-5 minutes until beginning to pop and turn brown. Remove from the pan on completion and add to the bowl with the peas. Set aside. In a small bowl, combine the mustard (to taste), the yoghurt, and seasoning. Set aside. TIME TO BITE THE BITES!: Pile up the cajun tuna bites and side with the beetroot salad. Serve with the mustard yoghurt for dunking. Simply stunning, Chef! TURN UP THE BEET: Preheat the oven to 200°C. Boil the kettle. Wash the beetroot, trim the ends, and cut into bite-size chunks. Place the beetroot chunks on a roasting tray, coat in oil, and season. Roast in the hot oven for 30-35 minutes until cooked through and becoming crispy, shifting halfway.
What should be prepared from my kitchen to make Cajun Tuna Bites?
Beetroot, Dijon Mustard, Feta, Line-caught Tuna Fillet, NOMU Cajun Rub, Pea, Pumpkin Seeds, Salad Leaves, Yoghurt
How many calories does Cajun Tuna Bites have?
515 calories
How much fat content does Cajun Tuna Bites have?
grams