Fresh Tuna and Tomato Stew Recipe
Summary
Preparation Time45 MinCooking Time35 Min
Ready In1 Hr 20 MinDifficulty LevelMedium
Health IndexHealthyServings6
HealthyHigh Protein
Ingredients
| 12 baby onions, peeled | ||
| 900 g / 2 lb ripe tomatoes | ||
| 675 g / 1 1/2 lb fresh tuna | ||
| 45 ml / 3 tbsp olive oil | ||
| Garlic | 2 Clove (5gm), crushed | |
| 45 ml / 3 tbsp chopped fresh herbs | ||
| Bay leaves | 2 | |
| 2.5 ml / 1/2 tsp caster sugar | ||
| 30 ml / 2 tbsp sun-dried tomato paste | ||
| 150 ml / 1/4 pint / 2/3 cup dry white wine | ||
| Ground black pepper | 1 To taste | |
| Baby courgettes and fresh herbs, to garnish | ||
| Salt | To Taste | |
Directions
1. Leave the onions whole and cook in a pan of boiling water for 4-5 minutes until softened. Drain.
2. Plunge the tomatoes into boiling water for 30 seconds, then refresh in cold water. Peel away the skins and chop roughly.
3. Cut the tuna into 2.5 cm / 1 in chunks. Heat the oil in a large frying or saute pan and quickly fry the tuna until browned. Drain.
4. Add the onions, garlic, tomatoes, chopped herbs, bay-leaves, sugar, tomato paste and wine and bring to the boil, breaking up the tomatoes with a wooden spoon.
5. Reduce the heat and simmer gently for 5 minutes. Return the fish to the pan and cook for a further 5 minutes. Season, and serve hot, garnished with baby courgettes and fresh herbs
2. Plunge the tomatoes into boiling water for 30 seconds, then refresh in cold water. Peel away the skins and chop roughly.
3. Cut the tuna into 2.5 cm / 1 in chunks. Heat the oil in a large frying or saute pan and quickly fry the tuna until browned. Drain.
4. Add the onions, garlic, tomatoes, chopped herbs, bay-leaves, sugar, tomato paste and wine and bring to the boil, breaking up the tomatoes with a wooden spoon.
5. Reduce the heat and simmer gently for 5 minutes. Return the fish to the pan and cook for a further 5 minutes. Season, and serve hot, garnished with baby courgettes and fresh herbs
Chef
