Nutritional values per 2 serving:

calories 301, protein 37g, fat 13.8g (saturated 5g), carbs 3g (sugar 1.5g), sodium 70mg

INGREDIENTS

• 2 tuna steaks (about 150g each)
• 1 tbsp. (15ml) extra virgin olive oil
• zest of 1 orange, finely sliced
• zest of ½ lemon, finely sliced
• 2 tbsp. (30ml) orange juice
• 1 tbsp. (15ml) lemon juice
• 1 tbsp (20 g) unsalted butter
• 2 tbsp (30ml) dry white wine
• 1 tbsp. fresh dill or tarragon, chopped
• 1 tbsp. fresh flat leaf parsley, chopped

METHOD

• Prepare the marinade by mixing together the olive oil, orange and lemon zest, and ½ tablespoon of dill in a bowl. Add the tuna and coat well. Marinate for 15 minutes, turning halfway through.

• Heat a heavy-bottom pan on medium-high heat.

• Remove the tuna steaks from the marinade and scrape off the marinade. Keep the marinade for the sauce.

• Brush both sides of the tuna steaks with olive oil and season with salt and black pepper to taste.

• Sauté the tuna for 1 – 2 minutes per side, depending on your preference. They should still be pink in the middle. Set aside and cover with foil to keep warm.

• Add the marinade, orange juice, lemon juice, wine and butter to a saucepan on medium-high heat. Simmer until it has reduced by about a ⅓, stirring occasionally. Remove from the heat and stir in the remaining dill and parsley. Let the sauce stand for about ½ minute for the herbs to infuse.

• Plate the tuna and pour over the sauce.

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[avatar user=”PaulWallace” /]ABOUT PAUL WALLACE Personal trainer of 15 plus years and creator of FT-Fit one of Glasgow’s largest fitness classes

For other ideas also try BBC good food