Oh, those New Year’s resolutions! Saving more, getting more exercise and eating more healthily… Well, with saving and exercise you are left to your own devices; With eating more healthily, we might be able to assist. For our first visit to the TambutiKitchen for this year, we have multi-award winning chef, Johann Ludick of Under the Cherry Blossom preparing a magnificent Yellowfin Tuna with orange segments, Rocket and citrus dressing.
Tuna is renowned for its health benefits. It’s an excellent source of vitamin B12 and the high levels of omega-3 fatty acids may help to reduce LDL (the bad) cholesterol and omega-6 fatty acids that can accumulate inside arteries.
Tuna is also one of the best dietary sources of vitamin D, as well as of Selenium and Iodine. It has no trans fat and 0% carbohydrates – an absolute weightloss dream food! Under the loving hands of chef Johann, it also turns into a meal fit for a king. To make Johann’s Yellowfin Tuna with orange segments, Rocket and citrus dressing, you will need:
Ingredients:
4 x Yellowfin Tuna pieces (about size of your palm)
Salt & Pepper to taste
Knob of Butter
Thyme
2 x Oranges, cut into segments
250 g Rocket leaves
For Citrus Dressing:
200 ml Orange juice
60 ml White Sugar
Salt & Pepper to taste
5ml Mustard
5ml Honey
5ml Brown Sugar
100ml White Balsamic Vinegar
50 ml Olive Oil
Method:
For the Yellowfin Tuna:
Heat the pan with some olive oil.
Season the tuna with salt and pepper
Fry the tuna for about 1 min on each side
Put the butter and thyme in the pan with the tuna and start basting it with the butter for about a minute.
Place orange segments in the pan and remove from heat.
For the Citrus Dressing:
Combine orange juice and sugar, reduce by half, and set aside to cool.
Combine the rest of the citrus dressing ingredients with the orange juice reduction and blend it with a stick blender till emulsified.
Plate tuna, drizzle dressing over – and enjoy.
