Lemon Pepper Tuna with Courgette Ribbons

Ingredients
4 Courgettes (thinly sliced length ways)
1 Lemon (zested)
1 Red Chilli (de seeded and sliced)
1 Teaspoon Black peppercorns (crushed)
2x100g Tuna Steaks
Olive Oil
Salt and Pepper

Equipment
1 SHARP Knife
1 Chopping Board
1 Mixing Bowl
1 Griddle Pan
1 lemon Zester
1 Pastry Brush

The Good Bit

1. Toss the courgette in a little oil, season with salt and pepper and griddle for a couple of minutes. Mix the lemon zest with the chilli and pepper, brush the tuna with oil and press in the pepper mix, season with salt and salt and griddle for 2 minutes each side.
2. Finally cut the lemon into wedges and griddle along side your tuna. Serve the tuna on your bed of courgette ribbons with the lemon wedges on the side or on the top.

Serves 4

Baked Tuna Potatoes

Ingredients
4 Potatoes (large enough for a serving each)
20 Cherry Tomatoes
30g Butter
1 Large Onion (thinly sliced)
150g Tuna (canned is best, drained)
250g Feta Cheese (cubed)
Olive Oil
Salt and Pepper

Equipment
1 SHARP Knife
1 Chopping Board
1 Frying Pan
1 Grill Pan (lined with greaseproof paper)

The Good Bit

1. Microwave your potatoes on high for a good 6-8 minutes then turn over and cook again for another 6-8 minutes (check your potatoes are done by forking them, if you get a lot of resistance you need to cook for longer, it all depends on the power of your microwave, some have settings to do jacket potatoes, mine does and does them perfect) To oven them, you need about 1 hour in a pre heated oven at 220c 425f or gas 7.
2. Once you potatoes are done, place them on the grill pan along with the tomatoes and grill on high for 4-5 minutes (this'll crisp up the skin and just split the skins of the tomatoes)
3. Now you want to warm up a splash of oil in your pan then melt in the butter, cook the onion over a low heat for 10 minutes until soft and clear, chuck in the tuna and warm for 3 minutes.
4. Serve by cutting a slice along the top of each potato, filling with the tuna then, dropping on 5 tomatoes and a few feta cubes then season.
   

Serves 4

Spicy Onion Relish with Tuna Steak

Ingredients
4x 175g Tuna Steaks
1 Tablespoon Ground Coriander
2 Tablespoons Ground Cumin
2 Tablespoons Grated Fresh Ginger
1kg Onions (sliced)
4 Cloves Garlic (crushed)
100ml Fish Stock (vegetable will do)
Chilli Powder
Salt and Pepper

Equipment
1 SHARP Knife
1 Chopping Board
1 Frying Pan (with lid/or use a plate another pan)
1 Slotted Spoon
1 Garlic Press

The Good Bit

1. Sprinkle some chilli powder over the tuna steaks (only a little) set aside for an hour whilst you get on with the rest of the cooking.
   
2. Heat the cumin, coriander, ginger and a sprinkle of salt and pepper in a dry frying pan for 30 seconds over a low heat before adding a good splash of oil (4-5 tablespoons worth) and cooking for another 30 seconds.
3. Now add the onion and garlic, cover and cook for about 45 minutes until the onion is very soft, next add the stock to the pan and then gently place the fish on top of the onions, bring this to the boil and simmer for for about 15 minutes (check that the fish is done by trying to flake it with a fork, if the fish breaks easily it is done, if not cook a little longer)
4. Serve the fish onto warmed plates, and turn up the heat on the sauce, reduce until you hardly have any liquid left then serve a dollop of the spiced onion with your fish, enjoy.
   

Serves 4

Tuna with Sun-Dried Tomatoes

Ingredients
4x175g Tuna Steak (skinned)
1 Red Onion (finely chopped)
2 Cloves Garlic (Crushed)
1 Sprig Fresh Rosemary
1x125g Jar Sun-dried Tomatoes in Oil
75ml Red Wine
1 Tablespoon Capers
75g Olives (black preferably)
Handful of Fresh Parsley (chopped)
75g Flour
1 Lemon (cut into wedges to garnish)
Salt and Pepper
Olive Oil

Equipment
1 SHARP Knife
1 Chopping Board
1 Garlic Press
1 Mixing Bowl
1 Large Frying Pan
1 Sauce Pan

The Good Bit

1. Heat a splash of oil in the sauce pan and cook the onion, garlic and rosemary over a low heat for about 5 minutes, Whilst that is cooking put your flour in the mixing bowl and season well, drop your tuna steaks into the flour and coat evenly all over.
2. Next fry the steaks for 4-5 minutes on each side ensuring it is nice golden colour all over then remove from the pan and keep warm in an oven (only has to be a low heat we don't want to cook the fish any more)
3. Now add the tomatoes to the onion pan, turn up the heat to high and add the wine, capers, parsley and olives, season to taste and them simmer for 2 minutes, serve the tuna with the sauce poured over and decorated with a lemon wedge.
   

Serves 4

Tuna Salad

Ingredients
1x400g Can Tuna (drained)
1x400g Can Cannellini Beans (drained and rinsed, mixed beans will do)
1 Clove Garlic (crushed)
1 Large Tomato (chopped)
1 Tablespoon Fresh lemon Juice
3 Tablespoons Capers
2 Tablespoons Fresh Parsley (chopped)
1 Lettuce (little gem variety)

Equipment
1 SHARP Knife
1 Chopping Board
1 Garlic Press
1 Mixing Bowl
1 Masher
1 Wooden Spoon

The Good Bit

1. In the bowl, mash half the beans with the garlic, now stir in the tomato, capers, parsley and lemon juice with the wooden spoon. Gently crumble the tuna over the top of this mixture with a fork then stir in again, season with salt and pepper.
2. Serve a good scoop in a lettuce leaf
   

Serves 4