This healthy fish is full of flavour and really quick to make.

Fennel Crusted TunaTotal time: 20 minsSummaryThis healthy fish is full of flavour and really quick to make.
  • 1 tuna steak, ½ inch (1cm) thick
  • ½ tsp. white pepper
  • 2 tsp. fennel seeds
  • ½ tsp. salt
  • ½ tbsp. cooking oil
  • 1 tomato
  • 1 medium size potato
  • ½ a clove garlic
  • 1 tbsp. butter
  • ¼ cup water
  1. Peel the potato and slice it thinly.
  2. Microwave or steam the potato until tender. If microwaving, cover the slices and cook on high for one minute per 3oz (100g).
  3. Combine the salt, pepper and seeds with the oil then press both sides of the fish onto the mixture to coat it.
  4. Heat a fry pan over a medium heat and fry the fish for two minutes each side.
  5. Grate the garlic onto the potato then add the butter and mash them together using a fork then transfer it onto a serving plate.
  6. Chop the tomato into six wedges.
  7. Remove the fish from the pan and place it on the potato, covering them with foil or a saucepan lid to keep warm.
  8. Place the tomato in the pan with a quarter of a cup of water and cook for two minutes then stir up the residue from the pan to form a sauce.
  9. Pour the sauce onto the tuna and serve.

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