British Tomato Week

This week I have had tomatoes as part of my breakfast every day and with steak, chicken and cheese on 3 occasions, so it didn’t come as a surprise to find out that this week is British Tomato Week…I must be in tune with a current trend.

I love tomatoes in all their guises, baked, grilled, made into a sauce or simply sliced into a salad or wrap. My favourites have to be the assorted small British tomatoes (baby plum, cocktail on the vine and yellow varieties).

This is a recipe I made last night using just that assortment and some fresh tuna steaks. Check out the quick idea at the end to make it into a quick salad using a can of tuna, it’s just as delicious and more economical.

 

TOMATO AND ROCKET SALAD WITH SOY MARINATED TUNA 

Ingredients

Metric/US

4 x 120g/4 oz fresh tuna steaks

2 tbsp dark soy sauce

2 tsp grated fresh ginger

1 tsp Splenda granulated sweetener

salt and freshly ground black pepper

Salad:

500g/1 lb assorted small British tomatoes

large handful of rocket leaves

1 tsp balsamic vinegar

Frylight or other low-fat cooking spray

Method

1.  Rinse the tuna and pat dry. Mix the soy sauce with the ginger, Splenda and pepper to taste. Pour over the tuna, cover and refrigerate for at least 30 minutes (or overnight).

2.  Slice the tomatoes in half and the larger ones into quarters. Toss in the balsamic vinegar and season with salt and pepper to taste.

3.  Spritz a heavy-based frying pan or ridged griddle pan with the Frylight and heat until very hot. Lift the tuna from the marinade and sear for 2 minutes on each side or a little longer if the steaks are very thick.

4.  Toss the rocket with the tomato salad. Arrange a bed of salad on each  of 4 serving plates and top each with a cooked tuna steak. Serve at once.

NOTE:  To make this recipe into a quick salad use a 200g/7 oz can tuna in brine or springwater. Flake the tuna and toss together with the tomatoes, add a squeeze of lemon juice instead of the balsamic vinegar. Spoon over a bed of rocket for an almost instant summer feast!

SERVES 4

WLS PORTION: 1/2

Calories per portion:  196

Protein:  29.2g

Carbohydrate:  7g

Fat:  5.4g

 

Image courtesy of British Tomato Week