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Mediterranean Style Tuna with Brussels Sprouts
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PREP TIME: |
15
mins |
| COOKING TIME:
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10
mins |
| SERVINGS:
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4 |
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Nutritional
Information:
Excellent source of vitamin C and niacin. Good source of magnesium, folate and iron. Source of vitamin A, riboflavin and zinc. Food groups: meat, cereals, vegetables, miscellaneous. Per serve (when serves 4): 2306 kJ (551 cals) 53g protein 16g fat 47g carbohydrate
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Ingredients:
1 tsp olive oil
½ red capsicum, finely sliced into 5 cm long strips
3-4 shallots finely chopped
2 cloves garlic, crushed
2 tablespoons pine nuts, dry roasted in pan
250g tomatoes, peeled and chopped
1 tsp sugar
375g Brussels Sprouts
cracked black pepper, to taste
2 tablespoons chopped fresh basil (or 1 tsp dried basil)
600g firm fish eg tuna, salmon, mackerel, nile perch or tailor chopped into large chunks
300g pasta, cooked and drained
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Instructions:
Heat the oil in a frying pan or wok and stir-fry the capsicum, shallots, garlic and pine nuts for 2-3 minutes. Add the fish, tomatoes, sugar, the sprouts and basil and cook, covered, for 5-7 minutes, then season with the pepper.
Serve immediately on cooked pasta.
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