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Seared Tuna with warm Italian Umami Salad

Yields1 Serving

Umami is supposedly the sixth flavour after sweet, sour, salty, spicy and bitter (these make up a lot of Asian flavours).

 3 tbsp anchovies (good-quality, minced)
 2 large lemon (juice and zest)
 1 cup cherry tomatoes (cut in half)
 1 large yellow pepper (deseeded and cut into squares)
 1 tbsp capers (roughly chopped)
 1 medium red onion (sliced)
 2 cloves garlic (crushed)
 ¼ cup olive oil
 10 leaves basil (shredded)
 2 200g tuna steaks
1

Mix the minced anchovies and lemon zest into a paste to make the marinade.

2

Combine the lemon juice, tomatoes, pepper, capers, red onion, olive oil, garlic and basil together in a bowl.

3

Combine the lemon juice, tomatoes, pepper, capers, red onion, olive oil, garlic and basil together in a bowl.

4

Once the tuna is seared, remove it from the pan and smear it with the marinade.

5

Immediately add the mixture from the marinade bowl to the frying pan. Let it simmer, spit and boil for about 2 minutes. All of those flavours will come out beautifully!

6

Now, slice the tuna into 6 bite-sized chunks.

7

Combine the tuna with the salad, top with Parmesan and serve immediately.

Cook's Tip
8

It is the ‘moreishness’ you get out of food that contains MSG, soy sauce and a few other things. Until recently, I didn’t know that parmesan is classed as the Mediterranean ‘umami’. When you think about it, it makes sense! What doesn’t taste good with parmesan on it? Here’s an Italian alternative to the standard Asian umami that we are used to!

If anchovies aren’t your game, feel free to leave them out. They also add to the umami but I know for a lot of people, they’re a bit much.

Nutrition Facts

Serving Size 2


Amount Per Serving
% Daily Value *
Total Fat 47g73%
Total Carbohydrate 24g8%
Protein 70g140%

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