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Tuna Steaks with Jewelled Rice

Seared Tuna Steaks | Healthy Main Course Recipes - Flora ProActiv

A healthy favourite for cholesterol management. Tuna steaks are packed with nutrients and flavour. A simple healthy recipe that looks after your heart as well as your body.

  • Recipe serves: 4
  • Prep Time 20 min
  • Cook Time 35 min

Ingredients

  • 4 fresh tuna steaks
  • 3 tbsp olive oil
  • 1 small onion, sliced
  • 1 red pepper, diced
  • 1 yellow pepper, diced
  • 115 grams frozen peas
  • 1 orange zested
  • 3 tbsp clear honey
  • 1/2 tsp ground turmeric
  • 1/2 Knorr Vegetable Stock Cube dissolved in 600ml boiling water
  • 225 grams long grain rice
  • A handful of fresh chopped herbs (coriander and parsley)
  • 1 lime, zested
  • 40g toasted flaked almonds
  • 40 grams Flora pro.activ buttery spread

Directions

  1. Heat 2 tablespoons of olive oil in a medium-sized saucepan and sauté the onion, and peppers, for 4 to 5 minutes until soft.
  2. Stir in the orange zest, honey and turmeric. Reduce the heat to low and simmer for 2 to 3 minutes.
  3. Add the rice and stir in well before adding the stock, then add the peas. Bring to the boil and reduce the heat to low. Cover the pan and simmer for 20 to 25 minutes or until the rice is tender and all the liquid has been absorbed.
  4. Meanwhile blend Flora ProActiv Buttery spread with the lime zest and 1 teaspoon of coriander and parsley.
  5. In a frying pan heat the remaining olive oil and fry the steaks for 2 minutes each side.
  6. Serve with the blend of herbs mixed with Flora pro.activ Light spread. Garnish the rice with herbs and almonds.
Nutritional Information

Nutritional Information

Nutritional Information
Serving
Serving
Nutrient Type Value
Energy (kcal) 617 kcal
Energy (kJ) 2578 kJ
Protein (g) 34.2 g
Carbohydrate incl. fibre (g) 68.0 g
Carbohydrate excl. fibre (g) 63.4 g
Sugar (g) 11.3 g
Fibre (g) 4.6 g
Fat (g) 22.9 g
Saturated fat (g) 4.3 g
Unsaturated fat (g) 17.1 g
Monounsaturated fat (g) 11.5 g
Polyunsaturated fat (g) 5.6 g
Trans fat (g) 0.0 g
Cholesterol (mg) 46 mg
Sodium (mg) 55 mg
Salt (g) 0.14 g
Vitamin A (IU) 3930 IU
Vitamin C (mg) 121.6 mg
Calcium (mg) 80 mg
Iron (mg) 5.11 mg
Potassium (mg) 658 mg
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