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Tuna Stir-fried with Bulgur & Garlic Butter Sauce

Savor the flavors of seared Tuna and Bulgur, dressed in a zesty Garlic Butter Sauce

369 Reviews

35

Cooking Time

2 People

Serving Size

Seafood

Protein

584

Calories

Before you start

Please wash your hands and rinse all fresh fruits and vegetables prior to cooking

What you'll need

Olive oil | Salt | Black pepper | Cooking pot | Chopping board | Knife | Non-stick frying pan | Cooking pan

Cooking Instructions

Ingredients

Step 5 : Simmer the Sauce

For the sauce, melt butter in a pan over low heat. Stir in the garlic, then slowly add lemon juice. Season with salt and black pepper, and finish by stirring in the chives and coriander.

350 ml Water
150 g Bulgur Wheat
240 g Tuna Fillet
2 g Fennel Seeds
120 g Red Onion
200 g Fennel
5 g Garlic
110 g Fresh Lemon
50 g Butter
3 g Chives
5 g Fresh Parsley
20 g Baby Spinach

Allergens

Dairy, Gluten, Fish

Step 1 : Cook the Bulgur

Rinse the bulgur under cold water. In a pot, bring salted water to a boil, add the bulgur, and boil uncovered for 10 minutes. Then reduce the heat to low, cover, and simmer for another 10 minutes. Remove from heat and set aside.

Nutritional Information

Energy (kJ/kcal)    

584

Protein (g)    

48

Carbohydrates (g)    

77

Fibers (g)    

18

Sugar

4

Fats (g)

16

  • The nutritional information provided is only for ingredients supplied by COOKFRESH.

  • Please note that the total nutritional values will vary based on the cooking process and any additional ingredients you add at home.

Step 3 : Cook the Fish

Season the fish with salt, black pepper, and fennel seeds; drizzle with oil to coat. Heat a non-stick pan over medium heat, add the fish, and cook for 4 minutes per side or to your preference. Remove from the pan, let
it rest, then slice.

Step 2 : Prep the Ingredients

Peel and finely chop the garlic. Thinly slice the onion and fennel. Finely chop the chives and coriander.

Step 4 : Sauté the Bulgur

In a separate pan over medium heat, add oil. Sauté the onion until translucent, about 2 minutes. Add fennel, cook for 2 more minutes, then stir in the cooked bulgur. Season with salt and black pepper, and toss for 3 minutes.

Step 6 : Serve and Enjoy!

Spread the bulgur on plates. Top with spinach and sliced tuna. Drizzle everything with the herby garlic butter lemon sauce.

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