Hot mustard tuna with herby couscous

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Good Food

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1. Put the onion, lemon zest, juice and 1 tbsp oil into a small bowl, add salt and pepper to taste, then leave to soak for 5 mins until the onion has softened a little. Pour the hot stock over the couscous in a large bowl, cover with cling film and leave for 10 mins until the stock has been absorbed.
2. Season the tuna steaks, brush with oil, then pat the mustard powder over both sides. Once the couscous is ready, add the parsley and capers to the onions, stir well, then mix into the couscous with a fork. Heat a griddle pan and sear the tuna for 1 min on each side until medium-rare. Serve the tuna with the couscous and lemon wedges on the side.

Per serving

386 kcalories, protein 39g, carbohydrate 36g, fat 11 g, saturated fat 2g, fibre 1g, salt 0.86 g

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• Rachel

  21 November 2007

  Rachel rated this recipe

  

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• LP

  15 March 2008

  LP rated and commented on this recipe

  

  Lovely light meal, couscous is really nice. The tuna didn't taste particularly mustardy so if you want the mustard flavour you may need to marinade them for a while.

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• Sallyc

  07 April 2008

  Sallyc rated and commented on this recipe

  

  probably wouldn't make this again. My boyfriend left most of his! Wasn't keen on the mustard and capers

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• val77

  25 April 2008

  val77 commented on this recipe

  The key-word was English ! This was food for St. George's Day. When was tuna and couscous English? Most of the receipes follow this pattern. Good food, but certainly not ENGLISH!

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• Kate

  07 September 2008

  Kate rated and commented on this recipe

  

  Nice dish. Agree with LP above, tuna not particularly mustardy so would either marinade for longer or perhaps use a bit more. Couscous flavours work really well. Very quick & easy and would def make again.

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• jojo

  23 September 2008

  jojo rated and commented on this recipe

  

  Easy, light dish - the couscous went down well. After reading comments I used more mustard and marinated the tuna for an hour but I still couldn't really taste the mustard.

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Ingredients

• 1 red onion , halved and finely sliced
• zest and juice 1 lemon , plus wedges to serve
• 1 tbsp olive oil , plus extra for brushing
• 400ml hot vegetable stock
• 250g couscous
• 4 tuna steaks , about 140g/5oz each
• 2 tsp English mustard powder
• bunch flat-leaf parsley , roughly chopped
• 2 tbsp capers

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Difficulty and servings

Serves 4

Preperation and cooking times

Prep 10 mins

Cook 2 mins

Low-fat

Ingredients

• 1 red onion , halved and finely sliced
• zest and juice 1 lemon , plus wedges to serve
• 1 tbsp olive oil , plus extra for brushing
• 400ml hot vegetable stock
• 250g couscous
• 4 tuna steaks , about 140g/5oz each
• 2 tsp English mustard powder
• bunch flat-leaf parsley , roughly chopped
• 2 tbsp capers

Per serving

386 kcalories, protein 39g, carbohydrate 36g, fat 11 g, saturated fat 2g, fibre 1g, salt 0.86 g

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