THE FITBUG RECIPE BOOK

Posted 06 December 2007

Tuna steaks with Chilli and Fennel

Fresh Tuna is a great source of omega 3 fatty acids. Serve with roasted vegetables and fennel, plus a side of brown rice for a mood boosting meal!

Serves 4

Ingredients:

• 4 Tuna steaks
• 1 large clove garlic
• 1 red chilli (deseeded)
• 1 tbsp fennel seeds (toast lightly under grill)
• 1 fennel bulb
• 2 tbsp olive oil
• 2tbsp white wine vinegar
• 1 pack baby aubergines
• 6 plum tomatoes
• 1 large courgette
• 200g brown rice

How To...

• 1. Finely chop the chilli and crush the garlic. Place the fennel seeds, garlic, chilli, vinegar, 1 tbsp oil and black pepper in a blender and blitz until smooth (this can be done by hand -the mixture will just be chunky!)
• 3. Use the fennel and chilli mix to coat the tuna steaks and set aside for around 15-20 minutes.
• 4. Whilst the tuna is marinating quarter the tomatoes, thinly slice the fennel and cut the courgette into chunks. Place in a roasting tin with the baby aubergines (leave whole but prick with fork) and coat with the remaining oil and black pepper. Roast for 30 minutes at around 180c.
• Whilst the veggies are cooking, boil a pan of water and add the rice, cook for around 25 minutes ( or to pack instructions)
• 5. When the veggies are almost ready heat a griddle pan and cook the tuna for 1-2 minutes on each side or to your preferred taste.
• Serve the tuna on a pile of the roasted veggies, with a serving of brown rice.

Want to know more about how this meal can boost your mood? Click here to find out how you can enhance your mood with food.