Tuna with Vegetables

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Tuna with Vegetables
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Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation

Ingredients

for
4
For the tuna
1 Tuna steak (800 grams)
juice of a lemons
Worcestershire sauce
salt
freshly ground peppers
5 tablespoons olive oil
For the vegetables
2 tablespoons olive oil
1 onion
600 grams Chard leaf
3 tablespoons Fruit Vinegar
200 milliliters Vegetable broth
1 handful Fresh herbs (1/3 watercress, celery and fennel)
cayenne pepper (1 pinch)
sugar (1 pinch)
2 teaspoons Sesame seeds
How healthy are the main ingredients?
Chard leafolive oilolive oilSesame seedslemonsalt

Preparation steps

1.

For the tuna, rinse the fish and pat dry. Drizzle with lemon juice and Worcestershire sauce and season with salt and pepper.

2.

For the vegetables, peel and finely chop the onion. Rinse the chard, cut off the white stalks and cut into strips.

Heat the oil in a saucepan and sauté the onion until soft. Add the chard and sauté briefly. Deglaze with the cider vinegar, pour in the vegetable stock and bring to a boil. Chop the herbs finely and mix into the vegetables. Season with the spices.

Fry the tuna fillet in some oil on both sides. Transfer to the oven and bake at 120°C (approximately 250ºF) for 10-15 minutes. Leave to rest in the oven.

Transfer the vegetables to a plate. Cut the fish diagonally, it should not be well-cooked on the inside, and arrange on the vegetable bed. Serve garnished with sesame seeds.