eCook Meal
Tuna & Chermoula Carrots
with sunflower seeds & fresh leaves
A light and delicious recipe perfect for tuna. Fresh tuna steaks are beautifully seared & served with chermoula roasted carrots for a quick and simple dinner. Bright, herby, and delicious!
Serving guide
Choose your portion size.
GOLDEN CARROTS
Preheat the oven to 200°C. Spread the Carrot wedges out on a roasting tray, coat in a small drizzle of oil, the chermoula paste and seasoning. Roast in the hot oven for 25-30 minutes until cooked through and crisping up, shifting halfway.
SUNNY SUNFLOWER SEEDS
Place the sunflower seeds in a pan over a medium heat. Toast for 2-4 minutes until lightly browned, shifting occasionally. Remove from the pan and set aside to cool.
SEARED TUNA
Pat the tuna dry with paper towel. Return the pan to a medium-high heat with a drizzle of oil. When hot, add the tuna and fry for 30-60 seconds per side until seared (cook the tuna for longer if you would like it cooked through). In the final minute, baste the fish with a knob of butter (optional). Remove from the pan, reserving the pan juices, and season. Rest for 2 minutes before slicing.
LEVEL UP YOUR ROAST
When the carrots have been in the oven for 10 minutes, scatter over the Onion wedges and return to the oven for the remaining roasting time. On completion, toss the toasted seeds through the onions and carrots.
TIME TO DINE!
Lay down the shredded leaves and top with the seared tuna slices. Serve the roasted carrots and Onion alongside and drizzle over the pan juices. Wow, Chef!
GOLDEN CARROTS
Preheat the oven to 200°C. Spread the Carrot wedges out on a roasting tray, coat in a small drizzle of oil, the chermoula paste and seasoning. Roast in the hot oven for 25-30 minutes until cooked through and crisping up, shifting halfway.
SUNNY SUNFLOWER SEEDS
Place the sunflower seeds in a pan over a medium heat. Toast for 2-4 minutes until lightly browned, shifting occasionally. Remove from the pan and set aside to cool.
SEARED TUNA
Pat the tuna dry with paper towel. Return the pan to a medium-high heat with a drizzle of oil. When hot, add the tuna and fry for 30-60 seconds per side until seared (cook the tuna for longer if you would like it cooked through). In the final minute, baste the fish with a knob of butter (optional). Remove from the pan, reserving the pan juices, and season. Rest for 2 minutes before slicing.
LEVEL UP YOUR ROAST
When the carrots have been in the oven for 10 minutes, scatter over the Onion wedges and return to the oven for the remaining roasting time. On completion, toss the toasted seeds through the onions and carrots.
TIME TO DINE!
Lay down the shredded leaves and top with the seared tuna slices. Serve the roasted carrots and Onion alongside and drizzle over the pan juices. Wow, Chef!
GOLDEN CARROTS
Preheat the oven to 200°C. Spread the Carrot wedges out on a roasting tray, coat in a small drizzle of oil, the chermoula paste and seasoning. Roast in the hot oven for 30-35 minutes until cooked through and crisping up, shifting halfway.
SUNNY SUNFLOWER SEEDS
Place the sunflower seeds in a pan over a medium heat. Toast for 2-4 minutes until lightly browned, shifting occasionally. Remove from the pan and set aside to cool.
SEARED TUNA
Pat the tuna dry with paper towel. Return the pan to a medium-high heat with a drizzle of oil. When hot, add the tuna and fry for 30-60 seconds per side until seared (cook the tuna for longer if you would like it cooked through). In the final minute, baste the fish with a knob of butter (optional). Remove from the pan, reserving the pan juices, and season. Rest for 2 minutes before slicing.
LEVEL UP YOUR ROAST
When the carrots have been in the oven for 10 minutes, scatter over the Onion wedges and return to the oven for the remaining roasting time. On completion, toss the toasted seeds through the onions and carrots.
TIME TO DINE!
Lay down the shredded leaves and top with the seared tuna slices. Serve the roasted carrots and Onion alongside and drizzle over the pan juices. Wow, Chef!
Carrot - 720g
Pesto Princess Chermoula Paste - 30ml
Sunflower Seeds - 30g
Tuna Steak - 450g
Onions - 2
Salad Leaves - 60g
GOLDEN CARROTS
Preheat the oven to 200°C. Spread the Carrot wedges out on a roasting tray, coat in a small drizzle of oil, the chermoula paste and seasoning. Roast in the hot oven for 30-35 minutes until cooked through and crisping up, shifting halfway.
SUNNY SUNFLOWER SEEDS
Place the sunflower seeds in a pan over a medium heat. Toast for 2-4 minutes until lightly browned, shifting occasionally. Remove from the pan and set aside to cool.
SEARED TUNA
Pat the tuna dry with paper towel. Return the pan to a medium-high heat with a drizzle of oil. When hot, add the tuna and fry for 30-60 seconds per side until seared (cook the tuna for longer if you would like it cooked through). In the final minute, baste the fish with a knob of butter (optional). Remove from the pan, reserving the pan juices, and season. Rest for 2 minutes before slicing.
LEVEL UP YOUR ROAST
When the carrots have been in the oven for 10 minutes, scatter over the Onion wedges and return to the oven for the remaining roasting time. On completion, toss the toasted seeds through the onions and carrots.
TIME TO DINE!
Lay down the shredded leaves and top with the seared tuna slices. Serve the roasted carrots and Onion alongside and drizzle over the pan juices. Wow, Chef!
Carrot - 960g
Pesto Princess Chermoula Paste - 40ml
Sunflower Seeds - 40g
Tuna Steak - 600g
Onions - 2
Salad Leaves - 80g
Budget
What this meal costs at Woolies.
Estimated Woolies cost
R33.16
for 4 servings · R8.29 per serving
Pro-rated from each product's pack size. Effectively used; not the full pack price.
-
Sunflower Seeds needs 40 gSunflower Seeds 250 g 250 g at R44.99 · 16% of packR7.20
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Onions needs 2Cheese and Onion Rings and Balls Maize Snack 25 g R6.99 · whole pack (size can't be divided)R6.99
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Salad Leaves needs 80 gWhole Spinach 350 g 350 g at R19.99 · 23% of packR4.57
-
Carrot needs 960 gBulk Large Carrots 3 kg 3 kg at R45.00 · 32% of packR14.40
Not in the Woolies basket — source these elsewhere:
- Tuna Steak
- Pesto Princess Chermoula Paste
Shopping
Matching Woolies ingredients.
Woolies Products in this dish
Frequently Asked Questions
What is the preparation time for Tuna & Chermoula Carrots?
The preparation time for Tuna & Chermoula Carrots with sunflower seeds & fresh leaves is between 15 and 30 minutes.
What is the total time required to make Tuna & Chermoula Carrots with sunflower seeds & fresh leaves?
The total time required to make Tuna & Chermoula Carrots with sunflower seeds & fresh leaves is between 35 and 55 minutes.
How many servings does Tuna & Chermoula Carrots provide?
4 servings
What are the main ingredients in Tuna & Chermoula Carrots?
Carrot, Onion, Pesto Princess Chermoula Paste, Salad Leaves, Sunflower Seeds, Tuna Steak
What is the nutritional information of Tuna & Chermoula Carrots?
Calories: 399, Carbs: 33 grams, Fat: grams, Protein: 42.3 grams, Sugar: 16.1 grams, Salt: 109 grams
How do I prepare Tuna & Chermoula Carrots?
SUNNY SUNFLOWER SEEDS: Place the sunflower seeds in a pan over a medium heat. Toast for 2-4 minutes until lightly browned, shifting occasionally. Remove from the pan and set aside to cool. TIME TO DINE!: Lay down the shredded leaves and top with the seared tuna slices. Serve the roasted carrots and onion alongside and drizzle over the pan juices. Wow, Chef! GOLDEN CARROTS: Preheat the oven to 200°C. Spread the carrot wedges out on a roasting tray, coat in a small drizzle of oil, the chermoula paste and seasoning. Roast in the hot oven for 25-30 minutes until cooked through and crisping up, shifting halfway. LEVEL UP YOUR ROAST: When the carrots have been in the oven for 10 minutes, scatter over the onion wedges and return to the oven for the remaining roasting time. On completion, toss the toasted seeds through the onions and carrots. SEARED TUNA: Pat the tuna dry with paper towel. Return the pan to a medium-high heat with a drizzle of oil. When hot, add the tuna and fry for 30-60 seconds per side until seared (cook the tuna for longer if you would like it cooked through). In the final minute, baste the fish with a knob of butter (optional). Remove from the pan, reserving the pan juices, and season. Rest for 2 minutes before slicing.
What should be prepared from my kitchen to make Tuna & Chermoula Carrots?
Carrot, Onion, Pesto Princess Chermoula Paste, Salad Leaves, Sunflower Seeds, Tuna Steak
How many calories does Tuna & Chermoula Carrots have?
399 calories
How much fat content does Tuna & Chermoula Carrots have?
grams