Directions:
- Heat the oil in a large pan and fry the onion about 5 minutes or until soft.
- Add the crushed garlic and cook for a couple of minutes more.
- Add the wine and cook for a few minutes then add the tomatoes and chickpeas.
- Allow to cook gently for about 10 minutes.
- Meanwhile, pour the boiling water over the couscous and cover for about 5 minutes.
- Add the prepared couscous, herbs and capers to the tomato mix, season well with salt and pepper and set aside while you cook the tuna.
- Season the tuna steaks with salt and pepper.
- Heat the oil in a large pan and cook the tuna about 4 or 5 minutes each side: this will give you a rare steak, if you'd like it cooked more add a couple more minutes each side. Remember though that it will keep cooking after you take it off the heat.
- Gently reheat the tomato mix for a couple of minutes, then divide it between 4 plates and serve a tuna steak on each.
- Serve with a dollop of yogurt over each steak.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 245.56 Kcal (1028 kJ) | ||
| Calories from fat | 125.8 Kcal | ||
| % Daily Value* | |||
| Total Fat | 13.98g | 22% | |
|---|---|---|---|
| Cholesterol | 0.49mg | 0% | |
| Sodium | 67.11mg | 3% | |
| Potassium | 126.8mg | 3% | |
| Total Carbs | 21.71g | 7% | |
| Sugars | 1.48g | 6% | |
| Dietary Fiber | 2.37g | 9% | |
| Protein | 3.66g | 7% | |
| Vitamin C | 2.5mg | 4% | |
| Iron | 2.3mg | 13% | |
| Calcium | 47.9mg | 5% | |
| Amount Per 100 g | |||
| Calories | 155.42 Kcal (651 kJ) | ||
| Calories from fat | 79.62 Kcal | ||
| % Daily Value* | |||
| Total Fat | 8.85g | 22% | |
|---|---|---|---|
| Cholesterol | 0.31mg | 0% | |
| Sodium | 42.48mg | 3% | |
| Potassium | 80.25mg | 3% | |
| Total Carbs | 13.74g | 7% | |
| Sugars | 0.93g | 6% | |
| Dietary Fiber | 1.5g | 9% | |
| Protein | 2.32g | 7% | |
| Vitamin C | 1.6mg | 4% | |
| Iron | 1.4mg | 13% | |
| Calcium | 30.3mg | 5% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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