| Tuna with Chilli Crumb Crust |
| 1 x 175g (6oz) | Tuna steaks, fresh or frozen | |
| Lemon, rind and juice | ||
| Salt and black pepper | ||
| 1 x 15ml spoo (1 tablesppon) |
Olive oil | |
| 1 | Chilli, finely chopped | |
| 25g (1oz) | Breadcrumbs | |
| 3 x 15ml spoons (3 tablespoons) |
Fresh chopped parsley |
|
Preheat grill |
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|
1 |
Place the steaks in a shallow dish. |
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2 |
Mix together the lemon rind, juice, seasoning, oil and chilli; pour over the steaks and leave for 20 minutes. |
| 3 | Grill under a medium heat for 6-8 minutes (10-12 minutes, if frozen). |
| 4 | Turn the steaks and baste with any remaining marinade mixture. |
| 5 | Mix together the breadcrumbs and parsley and sprinkle over the steaks. Grill for a further 6-8 minutes (10-12 minutes, if frozen). |
| 6 | Serve with a pasta salad. |
| Serves 4 | |
| Nutritional Values per portion (approx) | |
| 290 Kilocalories | 42g Protein | 12g Fat | 3g Carbohydrate | 1g Fibre |