Seared Tuna over Artichoke & Fennel Barigoule
with White Beans & Roasted Garlic Ciabatta
Cooking time
25 minutes
Servings
2/4
Calories
890 /serving
Southern France is the inspiration for this cozy-chic supper. It’s perfect for cooking à deux: one cook can take care of the tuna steaks and buttery garlic bread. The other can create a light and hearty traditional stew full of special veggies.
We will send you:
- 2 Ocean Wise wild-caught tuna steaks
- 14g Parsley
- 1 Fennel bulb
- 100g Nantes carrots
- 15g Minced roasted garlic
- 170ml Marinated artichokes (jar)
- 398ml White kidney beans (canned)
- 30ml Vegetable demi-glace
- 1 Ciabatta baguettine
Contains: Barley • Milk • Sulphites • Tuna • Wheat
You will need:
Basting brush
Medium pot
Oil
Salt & pepper (S&P)
Sheet pan
2 or 4 tbsp Butter
Medium pan (non-stick if possible)
Strainer
Total Fat
27 g
Saturated Fat
10 g
Sodium
1640 mg
Total Carb
109 g
Sugars
14 g
Protein
61 g
Fibre
20 g
Preparation
Mise en place
- Preheat the oven to 450°F.
- Halve and core the fennel bulb lengthwise; small-dice.
- Halve the carrots lengthwise; thinly slice crosswise.
- Roughly chop the parsley leaves and stems.
- Drain and rinse the kidney beans; mash ½.
- Reserving the marinade, drain the artichokes and pat dry; halve lengthwise.
- Halve the ciabatta lengthwise.
- Place 2 tbsp butter (double for 4 portions) in a small bowl to soften.
Make the stew
- In a medium pot, heat a drizzle of oil on medium-high.
- Add the fennel and carrots. Sauté, 3 to 4 min., until beginning to soften; season with S&P.
- Add the artichokes and marinade, demi-glace, 1 ½ cups water (double for 4 portions) and S&P; bring to a boil.
- Reduce to a simmer and cook, stirring often, 5 to 6 min., until tender and slightly reduced.
- Add the kidney beans and cook, stirring often, 2 to 3 min., until warmed through.
- Add ½ the parsley; stir well.
- If the sauce seems dry, gradually add ½ cup water until you achieve your desired consistency.
Cook the tuna
- Pat the tuna dry; season with S&P.
- In a medium pan (non-stick if possible), heat a drizzle of oil on medium-high.
- Add the tuna* and cook, 1 to 2 min. per side for medium-rare, or until cooked as desired.
Make the garlic bread
- Meanwhile, to the bowl of softened butter, add the garlic; stir well.
- Brush the cut-sides of the ciabatta with the garlic butter.
- Arrange on a sheet pan and bake, 5 to 7 min., until crisp-tender and golden brown.
- Transfer to a cutting board and halve crosswise on an angle.
Plate your dish
- Divide the stew between your bowls.
- Top with the tuna.
- Garnish with the remaining parsley.
- Serve the garlic bread on the side. Bon appétit!
*Health Canada recommends cooking fish to a minimum internal temperature of 70°C.
