Health_Fitness_UK_July_2017

ecipe revamp
Barbeque
bombshell
Prepare a fennel confit in advance
and wow guests with this delicious
barbequed tuna dish
SEARED TUNA WITH
FENNEL CONFIT
Serves 4
4 preserved lemon quarters, pith discarded
and skin thinly sliced
80g pitted Kalamata olives, halved
1 handful of flat-leaf parsley
4 × 150g tuna steaks
Salt and freshly ground black pepper
Extra-virgin olive oil, for drizzling
For the fennel confit
4 fennel bulbs
Thinly sliced zest of 1 lemon
4–6 garlic cloves
1 handful of herbs, such as flat-leaf
parsley, thyme, rosemary or sage
Extra-virgin olive oil, to cover
1 To make the fennel confit, pre-heat the
oven to 90°C (gas mark ¼). Place the fennel
in a baking dish or tin so it fits in snugly. Add
the lemon zest, garlic and herbs and enough
olive oil to cover. Cover with foil and cook for
2-3 hours, until tender. Allow to cool, then
remove the fennel from the oil and refrigerate
until needed.
WORDS: Recipe from Harvest by Emilie Guelpa (Hardie Grant, £15)
2 Lightly toss the preserved lemon, olives
and parsley together in a bowl. Halve and core
the fennel bulbs, and add to the bowl.
3 Heat a barbecue grill or chargrill pan
until hot. Season the tuna steaks with salt
and freshly ground black pepper, and drizzle
with olive oil.
4 Rub the oil and seasoning into the fish.
Cook the tuna for 1-2 minutes on each side,
until it is just seared. Remove and place
on individual serving plates. Top each tuna
steak with two fennel halves and some of the
preserved lemon mixture. Drizzle with extravirgin
olive oil, season with freshly ground
black pepper and serve immediately.
FENNEL
Reminiscent of aniseed,
fennel is frequently used in
Mediterranean cooking. It’s an
excellent source of antioxidant
vitamin C and contains lots
of gut-friendly fibre, folic acid
(which helps make DNA and
blood vessels) and potassium,
to regulate fluid balance.
✽
TUNA
A large saltwater fish, tuna
contains lots of selenium (to
keep your immune system
H&F TIPS
healthy), B vitamins (which
help release energy from food)
and protein, an important
building block in our skin, hair
and nails as well as muscles.
✽
PARSLEY
This popular herb should not
simply be seen as a garnish.
It’s bursting with vitamin K,
vital for bone health and blood
clotting; and is packed with
vitamin C, plus iron, which helps
transport oxygen around
your body.
Health & Fitness 31