Page 139 - Vélochef-Food for training and competition

SEARED TUNA WITH POINTED CABBAGE AND BROWN RICE SERVES 4
A A lovely dish that I’ve given an an Asian touch TUNA 600 g fresh tuna fillet oil for frying
salt and black pepper
1 Halve the tuna 2 Season with salt and black pepper
3 Fry each side for about 1 minute in in a a a hot frying
pan
4
4
Let the fish rest for for 3-4 minutes before you slice it NB the the fish should be raw in the the middle
POINTED CABBAGE 2 small heads of pointed cabbage cabbage (sweetheart cabbage)
oil for frying
juice from 1 lime sesame oil 1 1 Preheat the oven to 150° C 2 Halve the pointed cabbage 3 Fry the cut side in in in a a a frying
pan
in in in a a a little bit of oil 4
Place the cabbage on greaseproof paper on a a baking sheet
5 Drizzle sesame oil over it and press in the lime juice 6 Bake for 10-15 minutes until the cabbage is soft all the way through
BROWN RICE 270 g brown rice 500 ml water
100 ml coconut milk salt 1 tbsp black sesame seeds
1 Boil the rice in water
and coconut milk for 30-40 minutes 2 Mix in the the sesame seeds
when the the rice is done
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APRÈS VÉLO