eCook Meal
Pan-seared Tuna & Leek Purée
with fluffy pearled barley
This meal tastes so good, you will barley believe that you cooked it yourself, Chef! Pearled barley is loaded with fresh greens, tangy sun-dried tomato & zesty lemon juice and plated up on top of a homemade silky leek & plump pea puree. Served with a crispy-skin piece of tuna fillet and garnished with pan-toasted nuts.
Serving guide
Choose your portion size.
BEGIN THE BARLEY
Place the pearled barley in a pot with 250ml [500ml]|#7DA0D7 of salted water. Cover with a lid and bring to a boil. Reduce the heat and simmer until al dente, 25-30 minutes (stirring occasionally). Drain and cover.
A IS FOR Almonds
Place the Almonds in a pan over medium heat. Toast until golden brown, 2-4 minutes (shifting occasionally). Remove from the pan and set aside.
Leek & PEA PUREE
Return the pan to medium-high heat with a drizzle of oil or a knob of butter (optional). When hot, fry the leeks until soft, 2-3 minutes (shifting frequently). Add the Garlic and the peas and fry until fragrant, 1-2 minutes. Place the leek and pea mix in a blender, season, and pulse until a chunky purée. Add milk in 10ml increments if it’s too thick for your liking. Cover and set aside.
FRESH FLAVOUR
In a bowl, combine the salad leaves, the sun-dried tomatoes, the lemon juice, the barley, a drizzle of olive oil, and season.
TASTY TUNA
Place a clean pan or grill pan over 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.
WELL DONE!
Smear the bottom of the plate with the purée. Top with the barley salad and the grilled fish. Scatter over the nuts.
BEGIN THE BARLEY
Place the pearled barley in a pot with 250ml [500ml]|#7DA0D7 of salted water. Cover with a lid and bring to a boil. Reduce the heat and simmer until al dente, 25-30 minutes (stirring occasionally). Drain and cover.
A IS FOR Almonds
Place the Almonds in a pan over medium heat. Toast until golden brown, 2-4 minutes (shifting occasionally). Remove from the pan and set aside.
Leek & PEA PUREE
Return the pan to medium-high heat with a drizzle of oil or a knob of butter (optional). When hot, fry the leeks until soft, 2-3 minutes (shifting frequently). Add the Garlic and the peas and fry until fragrant, 1-2 minutes. Place the leek and pea mix in a blender, season, and pulse until a chunky purée. Add milk in 10ml increments if it’s too thick for your liking. Cover and set aside.
FRESH FLAVOUR
In a bowl, combine the salad leaves, the sun-dried tomatoes, the lemon juice, the barley, a drizzle of olive oil, and season.
TASTY TUNA
Place a clean pan or grill pan over 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.
WELL DONE!
Smear the bottom of the plate with the purée. Top with the barley salad and the grilled fish. Scatter over the nuts.
BEGIN THE BARLEY
Place the pearled barley in a pot with 750ml [1L]|#7DA0D7 of salted water. Cover with a lid and bring to a boil. Reduce the heat and simmer until al dente, 25-30 minutes (stirring occasionally). Drain and cover.
A IS FOR Almonds
Place the Almonds in a pan over medium heat. Toast until golden brown, 2-4 minutes (shifting occasionally). Remove from the pan and set aside.
Leek & PEA PUREE
Return the pan to medium-high heat with a drizzle of oil or a knob of butter (optional). When hot, fry the leeks until soft, 3-4 minutes (shifting frequently). Add the Garlic and the peas and fry until fragrant, 1-2 minutes. Place the leek and pea mix in a blender, season, and pulse until a chunky purée. Add milk in 10ml increments if it’s too thick for your liking. Cover and set aside.
FRESH FLAVOUR
In a bowl, combine the salad leaves, the sun-dried tomatoes, the lemon juice, the barley, a drizzle of olive oil, and season.
TASTY TUNA
Place a clean pan or grill pan over 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.
WELL DONE!
Smear the bottom of the plate with the purée. Top with the barley salad and the grilled fish. Scatter over the nuts.
BEGIN THE BARLEY
Place the pearled barley in a pot with 750ml [1L]|#7DA0D7 of salted water. Cover with a lid and bring to a boil. Reduce the heat and simmer until al dente, 25-30 minutes (stirring occasionally). Drain and cover.
A IS FOR Almonds
Place the Almonds in a pan over medium heat. Toast until golden brown, 2-4 minutes (shifting occasionally). Remove from the pan and set aside.
Leek & PEA PUREE
Return the pan to medium-high heat with a drizzle of oil or a knob of butter (optional). When hot, fry the leeks until soft, 3-4 minutes (shifting frequently). Add the Garlic and the peas and fry until fragrant, 1-2 minutes. Place the leek and pea mix in a blender, season, and pulse until a chunky purée. Add milk in 10ml increments if it’s too thick for your liking. Cover and set aside.
FRESH FLAVOUR
In a bowl, combine the salad leaves, the sun-dried tomatoes, the lemon juice, the barley, a drizzle of olive oil, and season.
TASTY TUNA
Place a clean pan or grill pan over 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.
WELL DONE!
Smear the bottom of the plate with the purée. Top with the barley salad and the grilled fish. Scatter over the nuts.
Budget
What this meal costs at Woolies.
Estimated Woolies cost
R88.80
for 4 servings · R22.20 per serving
Pro-rated from each product's pack size. Effectively used; not the full pack price.
-
Sun-dried Tomatoes needs 80 gBulk Salad Tomatoes 1.5 kg 1.5 kg at R45.00 · 5% of packR2.40
-
Leeks needs 400 gSweet Potato and Leek Soup 400 g 400 g at R37.99 · 100% of packR37.99
-
Salad Leaves needs 80 gWhole Spinach 350 g 350 g at R19.99 · 23% of packR4.57
-
Lemon Juice needs 40 mlLemon Juice 500 ml 500 ml at R29.99 · 8% of packR2.40
-
Garlic Cloves needs 2Baby Potatoes with Garlic & Herb Butter 350 g R22.99 · whole pack (size can't be divided)R22.99
-
Peas needs 160 gSplit Pea Soup Mix 750 g 750 g at R42.99 · 21% of packR9.17
-
Almonds needs 40 gEveryday Raw Almonds 1 kg 1 kg at R231.99 · 4% of packR9.28
Not in the Woolies basket — source these elsewhere:
- Line-caught Tuna Steak
- Pearled Barley
Shopping
Matching Woolies ingredients.
Woolies Products in this dish
Frequently Asked Questions
What is the preparation time for Pan-seared Tuna & Leek Purée?
The preparation time for Pan-seared Tuna & Leek Purée with fluffy pearled barley is between 25 and 45 minutes.
What is the total time required to make Pan-seared Tuna & Leek Purée with fluffy pearled barley?
The total time required to make Pan-seared Tuna & Leek Purée with fluffy pearled barley is between 40 and 60 minutes.
How many servings does Pan-seared Tuna & Leek Purée provide?
4 servings
What are the main ingredients in Pan-seared Tuna & Leek Purée?
Almonds, Garlic, Leek, Lemon Juice, Line-caught Tuna Steak, Pea, Pearled Barley, Salad Leaves, Tomato
What is the nutritional information of Pan-seared Tuna & Leek Purée?
Calories: 594, Carbs: 83 grams, Fat: grams, Protein: 50.9 grams, Sugar: 12.2 grams, Salt: 95 grams
How do I prepare Pan-seared Tuna & Leek Purée?
TASTY TUNA: Place a clean pan or grill pan over 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. WELL DONE!: Smear the bottom of the plate with the purée. Top with the barley salad and the grilled fish. Scatter over the nuts. FRESH FLAVOUR: In a bowl, combine the salad leaves, the sun-dried tomatoes, the lemon juice, the barley, a drizzle of olive oil, and season. LEEK & PEA PUREE: Return the pan to medium-high heat with a drizzle of oil or a knob of butter (optional). When hot, fry the leeks until soft, 2-3 minutes (shifting frequently). Add the garlic and the peas and fry until fragrant, 1-2 minutes. Place the leek and pea mix in a blender, season, and pulse until a chunky purée. Add milk in 10ml increments if it’s too thick for your liking. Cover and set aside. A IS FOR ALMONDS: Place the almonds in a pan over medium heat. Toast until golden brown, 2-4 minutes (shifting occasionally). Remove from the pan and set aside. BEGIN THE BARLEY: Place the pearled barley in a pot with 250ml [500ml]|#7DA0D7 of salted water. Cover with a lid and bring to a boil. Reduce the heat and simmer until al dente, 25-30 minutes (stirring occasionally). Drain and cover.
What should be prepared from my kitchen to make Pan-seared Tuna & Leek Purée?
Almonds, Garlic, Leek, Lemon Juice, Line-caught Tuna Steak, Pea, Pearled Barley, Salad Leaves, Tomato
How many calories does Pan-seared Tuna & Leek Purée have?
594 calories
How much fat content does Pan-seared Tuna & Leek Purée have?
grams