Spicy Tuna Couscous Recipes

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HOT MUSTARD TUNA WITH HERBY COUSCOUS



Hot mustard tuna with herby couscous image

This is a dish that you'll make time and time again, it's so easy and it's superhealthy too

Provided by Good Food team

Categories     Dinner, Lunch, Main course, Supper

Time 12m

Number Of Ingredients 9

1 red onion , halved and finely sliced
zest and juice 1 lemon , plus wedges to serve
1 tbsp olive oil , plus extra for brushing
400ml hot vegetable stock
250g couscous
4 tuna steaks , about 140g/5oz each
2 tsp English mustard powder
bunch flat-leaf parsley , roughly chopped
2 tbsp capers

Steps:

  • Put the onion, lemon zest, juice and 1 tbsp oil into a small bowl, add salt and pepper to taste, then leave to soak for 5 mins until the onion has softened a little. Pour the hot stock over the couscous in a large bowl, cover with cling film and leave for 10 mins until the stock has been absorbed.
  • Season the tuna steaks, brush with oil, then pat the mustard powder over both sides. Once the couscous is ready, add the parsley and capers to the onions, stir well, then mix into the couscous with a fork. Heat a griddle pan and sear the tuna for 1 min on each side until medium-rare. Serve the tuna with the couscous and lemon wedges on the side.

Nutrition Facts : Calories 386 calories, Fat 11 grams fat, SaturatedFat 2 grams saturated fat, Carbohydrate 36 grams carbohydrates, Sugar 3 grams sugar, Fiber 1 grams fiber, Protein 39 grams protein, Sodium 0.86 milligram of sodium

NO-MAYO TUNA COUSCOUS SALAD RECIPE



No-Mayo Tuna Couscous Salad Recipe image

Easy couscous salad recipe with tuna, beans and fresh vegetables and herbs. Super healthy and satisfying.

Provided by The Mediterranean Dish

Categories     Salad

Time 17m

Number Of Ingredients 16

1 can kidney beans, rinsed and drained
8 oz grape tomatoes, halved
2 celery stalks, chopped
1/3 cup chopped red onions, PLUS a few onion slices for garnish
1/4 cup chopped chives
1/4 cup chopped fresh parsley leaves, PLUS more for garnish
1 1/2 tbsp capers
2 5-oz cans quality Albacore tuna, drained
1 tsp sweet paprika
1/2 tsp cumin
Salt and Pepper
1 tsp white wine vinegar
1 tsp fresh lemon juice
1/4 cup quality extra virgin olive oil
2 soft-boiled eggs, peeled and halved
1 8.8-oz package Wild Garden Heat and Serve Couscous Pilaf

Steps:

  • In a salad bowl, combine the kidney beans, tomatoes, onions, chives, parsley and capers. Mix. Break the tuna up with a fork and add to the bean mixture.
  • Add the the spices, salt and pepper, vinegar, lemon juice and olive oil. Mix everything gently to combine. Set aside for a few minutes to the flavors combine.
  • Heat the Wild Garden Couscous Pilaf according to package instructions. This only takes 90 seconds in the microwave.
  • Transfer the couscous pilaf from package to a serving platter. Top with the tuna salad. Add boiled eggs and onion slices. Enjoy at room temperature.

MOROCCAN-SPICED TUNA



Moroccan-spiced tuna image

Jazz up tuna with Moroccan spices for a super fast meal

Provided by Merrilees Parker

Categories     Dinner, Lunch, Main course

Time 10m

Number Of Ingredients 6

20g pack coriander (leaves and stalks)
3 garlic cloves
½ tsp each paprika , ground cumin and chilli powder
1 tbsp lemon juice
150ml extra-virgin olive oil
4 x 8oz/200g fresh tuna steaks, each about 2.5cm/1in thick

Steps:

  • Put the coriander, garlic, spices and lemon juice into a blender and blitz to a purée. With the motor running, slowly add the olive oil until you get a smooth, thick sauce. Set aside.
  • Sit the tuna steaks in a non-metallic dish and cover with two-thirds of the sauce. Cover with cling film, then leave to marinate in the fridge for about 20 mins (or for up to 4hrs).
  • Heat a griddle pan or grill. Shake off any excess marinade, season the tuna steaks, then cook for 2-4 mins, depending on thickness for medium rare, turning once (cook 2 mins more for well done). Drizzle over the remaining sauce paste to finish. Try serving with new potatoes; for a Moroccan twist, toss melted butter, harissa spice mix and chopped coriander leaves through the potatoes.

Nutrition Facts : Calories 623 calories, Fat 45 grams fat, SaturatedFat 8 grams saturated fat, Carbohydrate 1 grams carbohydrates, Protein 54 grams protein, Sodium 0.29 milligram of sodium

FENNEL-CRUSTED AHI TUNA WITH LEMON AïOLI OVER COUSCOUS



Fennel-Crusted Ahi Tuna with Lemon Aïoli Over Couscous image

Fennel-Crusted Ahi Tuna with Lemon Aïoli Over Couscous

Categories     Garlic     Sauté     Mayonnaise     Lemon     Tuna     Carrot     Summer     Grill/Barbecue     Chive     Couscous     Dill     Sugar Snap Pea     Bon Appétit

Yield 6 servings

Number Of Ingredients 17

2 teaspoons fennel seeds
1 teaspoon coriander seeds
1 teaspoon whole black peppercorns
1 1/2 teaspoons kosher salt, divided
1/3 cup mayonnaise
2 tablespoons fresh lemon juice
3 tablespoons chopped fresh chives
4 garlic cloves, minced, divided
1/2 cup extra-virgin olive oil, divided
1 carrot, peeled, coarsely chopped
1/4 cup chopped red onion
2 teaspoons chopped fresh thyme
2 1/4 cups water
1/2 pound sugar snap peas
2 cups couscous
2 tablespoons chopped fresh dill
2 1/2 pounds ahi tuna steaks (about 1 1/4 inches thick)

Steps:

  • Combine first 3 ingredients in heavy small skillet. Toast over medium heat until fragrant, shaking skillet occasionally, about 3 minutes. Grind spice mixture in spice grinder. Transfer to bowl; mix in 1 teaspoon salt.
  • Whisk mayonnaise, lemon juice, chives, and half of garlic in small bowl. (Can be made 2 days ahead. Store spice mixture airtight at room temperature. Cover and refrigerate lemon aioli.)
  • Heat 2 tablespoons oil in heavy large skillet over medium-high heat. Add carrot and onion and sauté until crisp-tender, about 3 minutes. Add thyme and remaining garlic and sauté 1 minute. Add 2 1/4 cups water and remaining 1/2 teaspoon salt; bring to boil. Add sugar snap peas and cook until crisp-tender, about 1 minute. Using slotted spoon, transfer peas to plate. Immediately add couscous to water in skillet and stir to combine. Cover and remove from heat. Let stand 5 minutes. Fluff couscous with fork. Transfer to bowl and cool completely. Mix in sugar snap peas and dill. Season to taste with pepper. (Couscous can be made 2 hours ahead. Let stand at room temperature.)
  • Prepare barbecue (high heat). Coat tuna with 6 tablespoons oil. Sprinkle with spice mixture. Grill tuna until seared outside and rare in center, about 4 minutes per side. Refrigerate uncovered for 1 hour, then cut into 1/2-inch-thick slices. Spoon couscous onto plates. Top with tuna and drizzle with lemon aioli.

SPICY TUNA COUSCOUS



Spicy Tuna Couscous image

Recipe for 1. Easy lunch. If you want it to be vegetarian, add 1/2 cup of drained chickpeas and omit the tuna.

Provided by Sonya01

Categories     Lunch/Snacks

Time 15m

Yield 1 serving(s)

Number Of Ingredients 11

1/4 cup couscous (45g)
1 teaspoon moroccan seasoning
1/4 cup boiling water (60ml)
1 tablespoon lemon juice
1 (95 g) tuna in brine, drained and flaked
2 green shallots, ends trimmed and finely chopped
1 tomatoes, coarsely chopped
1/4 lebanese cucumber, finely chopped
1/4 green capsicum, deseeded, finely chopped
1 tablespoon shredded of fresh mint
2 lettuce leaves

Steps:

  • Place couscous and seasoning into a heatproof bowl.
  • Pour over the water while stirring with a fork.
  • Cover with plastic wrap and set aside for 5 minutes or until all the liquid is absorbed.
  • Fluff with a fork to separate the grains.
  • Add lemon juice, tuna, shallot, tomato, cucumber, capsicum and mint and stir to combine.
  • Serve with the lettuce leaves.

Nutrition Facts : Calories 432, Fat 8.7, SaturatedFat 1.6, Cholesterol 17.1, Sodium 371.1, Carbohydrate 52, Fiber 5.6, Sugar 6, Protein 36.9

SICILIAN-INSPIRED TUNA WITH SPICY COUSCOUS



SICILIAN-INSPIRED TUNA WITH SPICY COUSCOUS image

Categories     Fish     Sauté     Quick & Easy

Yield Makes 2 main-course servings

Number Of Ingredients 14

2 fresh fillets of tuna, approximately 6 ounces each and 1 1/2 inches thick
salt and freshly ground pepper to taste
2 tablespoons extra-virgin olive oil, separated
2 cloves garlic, peeled and smashed
1/2 teaspoon dried red chili flakes
1 8-ounce can of diced tomatoes with jalapenos (drained, liquid reserved)
3 scallions, roughly chopped
1 dozen kalamata olives, roughly chopped
1 teaspoon lemon zest, grated directly into pan (saves time!)
1 1/2 cups water
1 1/2 cups Israeli-style couscous
1 tablespoon mint or parsley, finely chopped (optional)
2 ounces feta cheese, crumbled (optional)
2 teaspoons pine nutes (optional)

Steps:

  • Over medium-high heat, add 1 tablespoon of oil in a 12-inch skillet with sides at least 2 inches high. Heat until oil is hot enough to sizzle a drop of water. Salt and pepper tuna fillets, and sear in the oil, 3 minutes per side. The fish will still be red in the center. Set fillets aside, loosely tented with tin foil, and from residual heat they will cook until the centers are pink. Turn heat to medium, add remaining oil, garlic, and chili, and tomatoes, and saute 2 minutes to let flavors mix. Next add scallions, olives, and lemon zest, and toss briefly. Pour reserved tomato juice and water into pan to deglaze, stirring and scraping up bits with a wooden or nylon spatula. Add the Israeli couscous, stir to mix, cover, and simmer over medium-low heat for 10 minutes. After this time, the couscous will be slightly al dente, and all but approximately 1/2 cup of the liquid will be absorbed. To serve, stir the remaining liquid into the couscous, divide it between two plates, top each with a tuna fillet. Garnish with mint or parsley, feta, and pine nuts if desired.

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