Seared Tuna with Provençal Vegetables

RECIPESPLUS
14Ingredients
30Minutes
460Calories

Ingredients

US|METRIC
  • 4 tuna steaks (about 1/3 lb each)
  • 4 tablespoons lemon juice
  • 1/2 pound eggplant (cut into chunks)
  • 3 tablespoons olive oil
  • 1 onion (peeled and diced)
  • 3 cloves garlic (peeled and finely chopped)
  • 1/2 pound zucchini (sliced)
  • 1 pound tomatoes (roughly chopped)
  • 1 tablespoon herbes de provence (dried)
  • 1/2 cup vegetable stock
  • 1/2 cup tomato juice
  • fresh thyme
  • lemon wedges
  • fresh rosemary
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    Directions

    1. Drizzle the tuna with lemon juice and allow to rest for 10 mins. Sprinkle the eggplant with salt and allow to rest for 10 mins. Pat the eggplant dry.
    2. Meanwhile, make the vegetable sauce: heat 1 tbsp oil in a saucepan and sauté the onion and garlic until softened. Add the eggplant and zucchini and fry for 2 mins. Add the tomatoes and herbes de Provence and fry for 1 min. Add the stock and tomato juice, bring to the boil and simmer for 10 mins. Season with salt, black pepper and a pinch of sugar.
    3. To finish, heat 2 tbsp oil in a frying pan and sear the tuna for 3-4 mins on each side, until browned. Season to taste. Spoon the vegetable sauce onto 4 plates and top with the tuna. Garnish with lemon wedges, rosemary and thyme.
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    NutritionView More

    460Calories
    Sodium11% DV270mg
    Fat31% DV20g
    Protein96% DV49g
    Carbs7% DV20g
    Fiber24% DV6g
    Calories460Calories from Fat180
    % DAILY VALUE
    Total Fat20g31%
    Saturated Fat3.5g18%
    Trans Fat
    Cholesterol75mg25%
    Sodium270mg11%
    Potassium1250mg36%
    Protein49g96%
    Calories from Fat180
    % DAILY VALUE
    Total Carbohydrate20g7%
    Dietary Fiber6g24%
    Sugars9g18%
    Vitamin A120%
    Vitamin C110%
    Calcium10%
    Iron15%

    * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

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