EIWITRIJK RECEPT · FASE 3 · DINER

Tuna steak with wholemeal couscous

Phase 3 dinner: briefly seared tuna steak on wholemeal couscous with vegetables, protein-rich with wholemeal carbs in moderation.

20 min totaal 1 portie 440 kcal p.p. 38 g protein

A tuna steak with wholemeal couscous feels like eating out, but in your own kitchen. You sear the tuna briefly for a pink centre, whilst the couscous with mint, cucumber and lemon stays fresh and airy. A dish that's both substantial and refined, and lands on your plate in twenty minutes.

In Phase 3 of the protein diet, you can add wholemeal carbohydrates back in moderation, and this meal does that in balance. With 38 grams of protein from the tuna and 38 grams of carbohydrates from the wholemeal couscous, you get energy and muscle support in equilibrium. The fibre-rich couscous keeps you fuller for longer, whilst lean protein remains centre stage.

Lovely with a spoonful of garlic yoghurt dressing or a handful of toasted pine nuts over the couscous. A few wedges of lemon alongside keep every bite fresh and lively.

Zo maak je het

  1. Prepare the couscous according to the packet instructions and stir through a splash of lemon juice.
  2. Mix the cucumber and mint through the couscous.
  3. Rub the tuna steak with salt and pepper.
  4. Fry the tuna in olive oil for 1 to 2 minutes per side for a pink centre.
  5. Slice the tuna and lay it on the couscous.
  6. Drizzle with the remaining lemon juice and serve.

Bewaren

Store the couscous and tuna separately, covered, for up to two days in the fridge. The couscous works perfectly cold as a salad; it's best not to reheat the tuna to keep it tender.

Variatietips

Try swapping the mint for parsley or add pomegranate seeds for a sweet crunch. Some roasted paprika or feta mixed through the couscous makes it a richer salad.

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