| Serves/Quantity: 6 |
Ingredients - 455g (1lb) tuna steaks, fresh or defrosted, skinned and cubed
- 1 x 15ml spoon (1 tablespoon) olive oil
- 1 clove garlic, chushed
- 1 red onion, thinly sliced
- 1 x 420g can red kidney beans, drained
- 2 tomatoes, chopped
- ½ cucumber, chopped
- Dressing
- 2 x 15ml spoon (2 tablespoons) olive oil
- 2 x 15ml spoon (2 tablespoons) fresh chopped parsley
- 1 x 15ml spoon (1 tablespoon) fresh chopped basil
- 2 x 5ml spoon (2 teaspoons) vinegar
- salt and pepper or
- 5 x 15ml spoon (5 tablespoons) French dressing
- salad leaves, to garnish
|
Instructions - In a suitable dish place oil, garlic and onion. Cover and cook for 1 minute.
- Add the tuna. Cover and cook on HIGH for 3-4 minutes.
- Spoon the tuna and liquor into a large dish. Add the beans, tomatoes and cucumber.
- Place the dressing ingredients into a screw topped jar and shake well.
- Pour over the fish salad and serve on a bed of salad leaves.
|
Nutritional Information - 242 Kilocalories
- 24g Protein
- 10g Fat
- 16g Carbohydrate
- 5g Fibre
|
Additional Information Microwave Power: 800 Watt. Conventional Method : Heat the oil in a shallow pan. Add the garlic, onion and tune. Reduce the heat, cover and cook for 5-7 minutes. Spoon the liquor into a large dish. Add the beans, tomatoes and cucumber. Place the dressing ingredients into a screw-topped jar and shake well. Pour over the fish salad and serve on a bed of salad leaves. |
