Sicilian Seared Tuna with Brazil-Nut Crumble and Charred Cauliflower
A Sicilian-style lunch with quick-seared yellowfin tuna over warm chickpeas, charred cauliflower, and a Brazil-nut crumble with capers and oregano. Tuna and a single Brazil nut hit the daily selenium target with room to spare.
- Prep
- 12 min
- Cook
- 14 min
- Total
- 26 min
- Servings
- 1
Ingredients
- 4oz (115g)yellowfin tuna steak, sushi-grade
- 1(4g)Brazil nut, finely chopped
- 1/2cup (85g cooked)chickpeas
- 1 1/2cups (150g)cauliflower, small florets
- 1tbsp (14g)extra-virgin olive oil
- 1tbsp (10g)capers, drained and rinsed
- 2cloves (6g)garlic, minced
- 1tbsp loose (3g)fresh parsley, chopped
- 1/2tspdried oregano
- 1/2(~25g juice)lemon, juiced
- 1tsplemon zest
- 1/4tspsea salt
- 1/8tspblack pepper
- 1/4tspred chili flakes
Instructions
- 01
Preheat oven to 230C/450F. Toss cauliflower with 2 tsp olive oil, salt, and chili flakes on a lined sheet pan. Roast 14 minutes, until charred at the edges.
- 02
While cauliflower roasts, warm chickpeas in a small skillet with 1/2 tsp olive oil and half the garlic over medium heat for 3 minutes; remove from heat.
- 03
Make the crumble: combine chopped Brazil nut, capers, parsley, oregano, lemon zest, and remaining garlic on a board; chop a few more passes to blend.
- 04
Pat tuna dry, season with salt and pepper. Heat a clean skillet over high heat with 1/2 tsp olive oil. Sear tuna 60 seconds per side for rare-to-medium-rare. Rest 2 minutes, then slice against the grain.
- 05
Plate cauliflower and chickpeas, top with sliced tuna, scatter the Brazil-nut crumble across, and finish with lemon juice and remaining olive oil.
Nutrition (per serving)
- Calories
- 525kcal
- Protein
- 38g
- Carbs
- 32g
- Fat
- 26g
- Fiber
- 9g
- Selenium
- 142mcg
- Zinc
- 3.4mg
- Iron
- 3.8mg
- B12
- 2.6mcg
- Iodine
- 22mcg
- Sodium
- 660mg