Tuna Steak with Salsa Verde & White Beans

• 2tuna steaks, 160 g each and about 2 cm thick
• 240 gdrained cannellini beans (from one 400 g tin), rinsed
• 30 gflat-leaf parsley
• 10anchovy fillets
• 2 tbspcapers, rinsed
• 1garlic clove
• 1 tbspDijon mustard
• 2 tbspred wine vinegar
• 5 tbspextra virgin olive oil
• 1 tspolive oil, for cooking
• Fine salt, to taste
• 1lemon, cut into wedges, optional (optional)
• 1lime, cut into wedges (optional)
• 2 gfinely grated lemon zest, optional (optional)
• Black pepper, to taste

Method

1. 1Start with the salsa verde. Finely chop the parsley, anchovies, capers and garlic together on a board until you have a coarse green rubble; chopping by hand gives you texture a blender will smash flat. The garlic goes in raw here, so keep it to one clove and chop it fine; you want a whisper, not a punch.
2. 2Put the chopped mixture in a bowl and stir in the Dijon, 5 tsp red wine vinegar and 4 tbsp extra virgin olive oil. Add the optional lemon zest if using. Taste before adding black pepper or salt. Adjust with the remaining teaspoon of vinegar and tablespoon of oil as needed.
3. 3Toss the drained beans gently with 2 tbsp salsa verde and leave while cooking the tuna.
4. 4Pat the tuna steaks properly dry with kitchen paper. Brush with the teaspoon of cooking oil and season both sides with salt and black pepper just before they hit the pan.
5. 5Heat a heavy frying pan over medium-high heat until hot. For a rare centre, use tuna your supplier confirms has been treated for eating raw or rare, including appropriate parasite-control freezing. Otherwise cook it through. Sear the tuna for about 90 seconds on each face for a rare centre, then hold each steak with tongs to sear every edge. For tuna cooked through, reduce the heat and continue cooking, turning, until the centre is opaque; thickness affects the time.
6. 6Rest the tuna for a minute. Taste the dressed beans before adding any salt, as the anchovies and capers already season them.
7. 7Divide the beans between two plates, add a tuna steak to each and spoon over the remaining salsa verde. Add the optional lemon or lime wedges if using.

Per serving

kcal

721

protein

53.4g

fibre

7.7g

carbs

18g

fat

47.4g