Seared Tuna with Hot Pepper Sauce

Seared Tuna with Hot Pepper Sauce

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Serves 4

Preparation time – 10 minutes
Cooking time – 10 minutes

Ideal for barbecues as well, served with crisp green salad.


Nutritional count per serving:
Energy 409 kcal; Carbohydrate 14 g, of which sugars 7 g; Fat 20 g of which saturated fat 4 g; Protein 44 g;


*Click here for explanations of cookery terms and techniques


4 tuna or swordfish steaks about 175 g/ 6 oz each For the Sauce: 2 medium red peppers, halved and deseeded 1 medium onion, halved 2 cloves garlic 1 small fresh red chilli, deseeded and finely chopped 1 large slice wholemeal bread, diced Zest and juice of 1 lime 1 tbsp tomato purée 4 tbsps olive oil Salt and freshly ground black pepper


  1. Preheat the grill to high.
  2. To make the sauce, put the peppers and onion halves skin-side up under the preheated grill along with the unpeeled garlic cloves for about 10 minutes until the skins are slightly charred.
  3. When cool enough, remove skins, chop and put into food processor with chilli, bread, tomato purée and 3 tbsps of olive oil. Add half of the lime zest* and juice, reserving the rest. Process the mixture to a purée, and then season to taste. Transfer the sauce to a serving bowl.
  4. Brush a ridged griddle pan or a large heavy based frying pan with the remaining oil and place over a high heat. Lightly season the fish steaks and fry them for 4 – 6 minutes, turning over once.
  5. Sprinkle the steaks with the reserved zest and juice of lime and serve with the hot pepper sauce.

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