4 ripe mixed-colour tomatoes
1 -2 fresh red chillies
2 sprigs of fresh basil
2 lemons
150 g wholewheat couscous
150 ml cold water
2 cloves of garlic
1 x 225g piece of tuna, from sustainable sources
1 whole nutmeg, for grating
1 tsp dried oregano
1 tsp olive oil
1 tsp baby capers
4 spring onions
1 bunch of asparagus (300 g)
1 large handful of Swiss chard
30 g feta cheese
First up, a cool method to make a really flavoursome couscous – we’re going to feed it with cold liquid, rather than heating it.
Simply quarter the tomatoes, deseed 1 chilli, and place in a food processor with the basil leaves, the zest and juice from 1 lemon, a pinch of sea salt and black pepper, plus the cold water. Blitz until smooth, tip the mixture in to a bowl, stir in the couscous, then cover and leave aside for 1 hour to do its thing. When the couscous has sucked up all the flavour, taste and season to perfection.
Peel the garlic and finely slice with the remaining chilli. Season the tuna with pepper and a few scrapings of nutmeg, then pat with the oregano and olive oil. Sear in a non-stick frying pan on a high heat for 1 to 2 minutes on each side, adding the chilli, garlic and capers when you flip it, and gently jiggling it about to sear it all nicely. Transfer the contents of the pan to a board, returning the pan to a medium heat.
Trim the spring onions and asparagus, then halve length ways, halve the chard stalks and put it all into the hot pan with a good splash of water. Cover with a lid and steam for 4 minutes, or until just cooked through.
Fluff up the couscous, crumble over the feta, pop the veg on top, slice up the tuna and serve with lemon wedges for squeezing over.
Nutritional Information:
CALORIES: 543 kcal
FAT: 13 g
SAT FAT: 4.5 g
PROTEIN: 45.2 g
CARBS: 64.7 g
SUGAR: 10.4 g
FIBRE: 10.3 g
