Recipe courtesy of Siba Mtongana
Show: Siba's Table
Episode: Make It Modern
Print
Total:
1 hr 20 min
Active:
40 min
Yield:
2 servings
Level:
Intermediate

Ingredients

Crushed Wheat:
  • 1/2 cup crushed wheat
  • Salt
Tuna:
  • 2 cloves garlic, chopped
  • Zest of 1 lemon
  • Juice of 1/2 lemon
  • 2 tablespoons chopped fresh cilantro
  • 2 tablespoons chopped fresh parsley
  • 1 tablespoon olive oil, plus for grill pan
  • 1/2 teaspoon cayenne
  • Salt and black pepper
  • One 200-gram (7-ounce) fresh tuna steak (see Cook's Note)
Lemony Dressing:
  • 1/4 cup olive oil
  • Juice of 1/2 lemon
  • 2 teaspoons soy sauce
  • 1 tablespoon honey
  • Salt and pepper
Salad:
  • 250 grams (8 ounces) cherry tomatoes, quartered
  • 1/2 cup roughly chopped fresh parsley, plus leaves for garnish
  • 4 stems (1/2 bunch) spring onions, thinly sliced
  • 1 cucumber, seeded and cubed

Directions

For the crushed wheat: Soak the crushed wheat in cold water for 30 minutes, until the grains swell. Drain and transfer to a medium saucepan. Cover with water, add salt, and bring to a boil. Cook until tender, 20 minutes. Drain under cold running water.

For the tuna: In a bowl, mix together the garlic, lemon zest, lemon juice, cilantro, parsley, olive oil, cayenne and some salt and pepper. Rub on the tuna with a fork.

Heat a grill pan over medium-high heat and oil the pan. Sear the tuna until browned on the outside but still pink in the middle, about 2 minutes per side.

For the dressing: In a jar, combine the olive oil, lemon juice, soy sauce, honey and some salt and pepper. Shake well.

For the salad: In a large bowl, combine the cooked crushed wheat, cherry tomatoes, parsley, spring onions and cucumbers. Toss well. Add some of the dressing and toss again.

To serve: Tip the salad onto a large serving platter. Slice the tuna, maintaining its shape; set on top of the salad. Garnish with parsley leaves. 

Cook's Note

Cook's Note: If fresh tuna is unavailable, feel free to substitute two 6-ounce cans tuna in brine, drained.

Trending Videos 7 Videos

Lighter Chocolate Brownies 02:54

These fudgy chocolate brownies are surprisingly low in fat and calories.

IDEAS YOU'LL LOVE

Wheat Berry Salad

Recipe courtesy of Ellie Krieger

Pan-Seared Salmon

Recipe courtesy of Patti LaBelle

Ahi Poke (Hawaiian Tuna Tartar)

Recipe courtesy of Santos Loo

Tuna Noodle Casserole

Recipe courtesy of Kelsey Nixon

Whole-Wheat Spaghetti with Lemon, Basil, and Salmon

Recipe courtesy of Giada De Laurentiis

Pan-Seared Rib-Eye

Recipe courtesy of Alton Brown

Pan-Seared Crispy Halibut with Homemade Tartar Sauce

Recipe courtesy of Kelsey Nixon

Turkey Meatballs with Quick And Spicy Tomato Sauce and Whole-Wheat Spaghetti

Recipe courtesy of Ellie Krieger

Pan Seared Salmon with Pink Shrimp Hollandaise

Recipe courtesy of Lynn Crawford

On TV

Everyday Italian

7:30am | 6:30c

Everyday Italian

8:30am | 7:30c

Brunch at Bobby's

9:30am | 8:30c

Good Eats

10am | 9c

Good Eats

10:30am | 9:30c

Good Eats

11am | 10c

Good Eats

11:30am | 10:30c

Food: Fact or Fiction?

12:30pm | 11:30c

Food: Fact or Fiction?

1:30pm | 12:30c

Man Fire Food

2:30pm | 1:30c

Man Fire Food

3:30pm | 2:30c

Man Fire Food

4:30pm | 3:30c

Late Nite Eats

6:30pm | 5:30c

Late Nite Eats

7:30pm | 6:30c
On Tonight
On Tonight

Food Paradise

8pm | 7c

Food Paradise

10pm | 9c

Food Paradise

11pm | 10c

Food Paradise

12am | 11c

Food Paradise

1am | 12c

Trending Videos

So Much Pretty Food Here