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Seared Tuna Steak with Spinach & Crème Fraîche Mash — recipe hero image

Seared Tuna Steak with Spinach & Crème Fraîche Mash

Passata reduction, creamy spinach mash and tenderstem broccoli.

2 portions40 min
Menopause FriendlyHealthy AgeingHigh ProteinHigh FibreQuick MealWeeknight MealPan-Seared

Seared tuna steak served on a spinach and crème fraîche mash with a rich passata reduction and tenderstem broccoli.

Nutrition · per serving

719
kcal
49g
protein
44g
carbs
33g
fat
9g
fiber
Per serve (recipe serves 2). Calculated from the ingredient list using FSANZ/AUSNUT composition data. Leftover mash assumed made with butter and milk.

Method

  1. 1

    Passata reduction — simmer

    Pour the passata into a saucepan over a medium heat and simmer gently until reduced, thick, smooth and glossy.

  2. 2

    Passata reduction — finish

    Stir through a generous drizzle of extra virgin olive oil, then taste and adjust the seasoning with salt and pepper.

  3. 3

    Mash — warm the crème fraîche

    Warm the crème fraîche gently in a saucepan.

  4. 4

    Mash — bring it together

    Add the leftover mashed potato and stir until hot and smooth.

  5. 5

    Mash — fold in the spinach

    Wilt the baby spinach and squeeze it dry, then fold it through the mash just before serving. Taste and adjust the seasoning.

  6. 6

    Tenderstem broccoli

    Cook the broccoli until just tender, drain well and season lightly.

  7. 7

    Tuna — prep

    Pat the tuna dry and lightly coat with the olive oil. Season with salt just before cooking, using about 1.5g fine salt per steak.

  8. 8

    Tuna — sear

    Heat a heavy frying pan over a medium-high heat. Cook until a golden crust forms, then turn and repeat on the other side. Cook to your preferred doneness.

  9. 9

    Tuna — rest

    Rest the tuna for a minute before serving.

  10. 10

    To serve

    Spoon the passata reduction onto the plate. Add a mound of the spinach & crème fraîche mash. Sit the tuna on top. Finish with the tenderstem broccoli.

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