• Elliott

Tuna Steak with Roast Pepper Pesto Pasta : Red Label

Updated: Jun 3, 2020



Macronutrient Breakdown


Energy ≈ 731 kcal

Fat ≈ 21 g

Of Which Saturates ≈ 3 g

Carbohydrate ≈ 76 g

Of Which Sugars ≈ 9 g

Fibre ≈ 14 g

Protein 52 g

Non-discretionary Salt ≈ 0.9 g

Micronutrient Breakdown


This meal is part of our 'foundations' blog. The blog explains explains what nutrients are. and why they're so important. It demonstrates how the guidelines can be met via food and provide ideas of how to implement it all into a diet to achieve a “healthy balance”. This red labelled meal focuses on Iron (the second most common nutrient deficiency in the UK) uptake. This recipe can be consumed as one of three meals to optimise nutrient bioavailability in your body. Make one of the remaining two meals a yellow label recipe to focus on Vitamin D (the most common nutrient deficiency in the UK) and Calcium uptake. Make the other a blue label recipe to cover the remaining electrolytes, antioxidants, A and B vitamins and essential minerals to ensure metabolic and physiological functions are all running smoothly. Click here to read more on the functional theory behind it.


Ingredients


1 Medium (or roughly 140 g of) Tuna Steak

115 g of Wholewheat Fusilli Pasta, Dried

½ (or roughly 80 g) of a Red Bell Pepper

2 Small (or roughly 20 g of) Spring Onions

1 Large (or roughly 20 g of) Chilli Pepper

1 Clove (or roughly 3 g) of Garlic

2 tsp (or roughly 4 g) of Lemon Zest

4 tsp (or roughly 15 g) of Extra Virgin Olive Oil

Season with *Salt and Black Pepper to taste

*Avoid added salt intake >2 g per day.


Prep


  1. Fill a Medium sauce pan up with water and place on hob for later.

  2. Coat a frying pan with 1 tsp of olive oil and place on hob for later.

  3. Preheat oven to 220 °C (200 °C fan oven).

  4. Weigh pasta dried and leave to ones side in a bowl.

  5. Wash the vegetables.

  6. Remove seeds and stem from bell pepper and slice into three strips.

  7. Chop the spring union into 2 parts to separate the green and white ends.

  8. Chop the hard end off the garlic clove but leave the skin intact.

  9. Brush one side of the bell pepper slices, white spring onion segments and garlic clove using 1 tsp of oil. Lay the brushed sides of the spring onion face down on a baking tray and cover with the bell pepper slices then position the garlic clove on top.

  10. Dice the green segments of spring onion into small rings, along with the chillies (remove seeds and stems first) and place to one side in a bowl.


Cook


  1. Roast the vegetables that were prepped on to the baking tray for 30 minutes.

  2. Bring the water in the saucepan to boil whilst you wait.

  3. At around 10 minutes of roasting time remaining, bring the frying pan to a medium-high heat.

  4. At around 8 minutes of roasting time remaining, add the pasta to the boiling water reduce to a medium heat and cook for 10 minutes.

  5. At around 6 minutes of roasting time remaining, add the tuna steak to the frying pan and cook for 3 minutes before turning. Cook on the on the other face just until their is only a thin line of pink visible from the sides of the stake. Then leave to rest on a small plate.

  6. Once vegetables are done remove from oven, discard burnt bits and garlic skin then place in a food processor along with the 2 remaining tsp of oil.

  7. Once pasta is ready drain but save 1 Tbsp of water from the pan and add it to the food processor.

  8. Blitz the processor until contents becomes a pesto consistency.

  9. Stir pesto into the pasta and dish onto a large plate or shallow bowl.

  10. Slice the steak into 2 cm thick strips and serve on top of pasta.

  11. Sprinkle with green spring onion and chilli slices and lemon zest to finish.


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