seared tuna Chinese kale

Quick Seared Tuna With Chinese Kale

This gorgeous fresh tuna with Chinese kale is one of those simple, healthy recipes that is ideal for a post-work out meal. The best bit is that you’ll be able to make the whole dish from start to finish in less than 20 minutes.

This is the latest in our series of tasty recipes that feature just 7 simple ingredients. They are all super tasty and can be made by people of any cooking ability.

Make sure you find the freshest tuna steak possible, as that will make a difference to the overall quality of the meal. Spend a little extra if you can afford it for a higher-end piece of tuna. Healthy, quick and tasty. What more could you want?

Tuna With Chinese Kale: Ingredients

  • Tuna steak
  • Soy sauce
  • Green onions (spring onions)
  • Coriander
  • Garlic
  • Red chillies
  • Chinese Kale (spinach, broccolini or pak choi would also work)

Slice the red chillies to include the seeds for that extra kick! Slice the garlic, green onions and garlic as fine as you can. With all the prep out of the way, you are ready to cook.

Take the tuna out of the fridge, season with salt and pepper and rub with some olive oil. Allow it to come to room temperature before cooking.

Start by heating a large pan with some olive oil and fry off the chillies and the garlic. Keep them moving at all times so they don’t burn; the whole process will only take about 30 seconds.

Add in the Chinese kale or (whatever other green vegetable you are using). It will quickly start to wilt quickly and take about 90 seconds to cook (depending on the thickness of the stalks).

Add a splash of soy sauce…

To cook the tuna, heat a chargrill pan as high as you can. You won’t need to add any oil, as the oil on the fish will suffice. Leave the fish to cook for 60 seconds without moving it.

Remove the greens from the heat and add the chopped green onions.

Finish the greens with the coriander and season with salt and black pepper.

Tuna With Chinese Kale

Turn the tuna steak and cook for a further 60 seconds on the other side. The best way to eat the tuna is rare, but if you don’t like that you can leave it on the heat a little longer.

Plate up by adding the Chinese kale to the plate first.

Tuna With Chinese Kale soy

Slice the tuna steak to show off that beautiful pink middle!

Tuna With Chinese Kale steak

Place the tuna on top of the kale and spoon some of the vegetable cooking juices over the tuna and around the plate…

Tuna With Chinese Kale recipe

Add a couple of fresh coriander leaves to top it off.

A beautiful tuna with Chinese kale dish in less than 20 minutes.

Tuna With Chinese Kale

If you likes this recipe check out our Big 7 Food Instagram account for more of the same.

Staff Writer