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.
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.
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.
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.
Frequently Asked Questions
What is the preparation time for Mediterranean Tuna & Brussels Sprouts?
The preparation time for Mediterranean Tuna & Brussels Sprouts with an olive & tomato salsa is between 30 and 45 minutes.
What is the total time required to make Mediterranean Tuna & Brussels Sprouts with an olive & tomato salsa?
The total time required to make Mediterranean Tuna & Brussels Sprouts with an olive & tomato salsa is between 35 and 50 minutes.
How many servings does Mediterranean Tuna & Brussels Sprouts provide?
4 servings
What are the main ingredients in Mediterranean Tuna & Brussels Sprouts?
Balsamic Vinegar, Brussels Sprouts, Capers, Fresh Oregano, Jasmine Rice, Line-caught Tuna Steak, Line-caught Tuna Steaks, Onion, Onions, Pitted Black Olives, Tomato, Tomatoes
What is the nutritional information of Mediterranean Tuna & Brussels Sprouts?
Calories: 538, Carbs: 75 grams, Fat: grams, Protein: 45.7 grams, Sugar: 10.2 grams, Salt: 626 grams
How do I prepare Mediterranean Tuna & Brussels Sprouts?
MMMEDITERRANEAN MEAL: Make a bed of the fluffy rice, top with the seared fish, the balsamic brussels, and the olive & tomato salsa. 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. 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. 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. 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. 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.
What should be prepared from my kitchen to make Mediterranean Tuna & Brussels Sprouts?
Balsamic Vinegar, Brussels Sprouts, Capers, Fresh Oregano, Jasmine Rice, Line-caught Tuna Steak, Line-caught Tuna Steaks, Onion, Onions, Pitted Black Olives, Tomato, Tomatoes
How many calories does Mediterranean Tuna & Brussels Sprouts have?
538 calories
How much fat content does Mediterranean Tuna & Brussels Sprouts have?
grams
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