Can I use tinned tuna for this recipe?

No, this recipe requires fresh thick-cut tuna loin that you can sear. Tinned tuna is already cooked and will not work for this preparation.

What is palm sugar and where can I find it?

Palm sugar is made from coconut palm sap and has a rich, caramel-like flavour. You can find it in most supermarkets in the world food aisle or online.

Can I make the pickled carrot in advance?

Yes, absolutely. You can pickle the carrot up to 24 hours ahead and keep it in the fridge. The flavour actually improves over time.

Is this dish very spicy?

It has a kick from the Thai green chillies, but you control the heat. Remove the seeds for a milder version or add an extra chilli if you like it fiery.

Why must the mango be unripe?

Unripe mango is firmer and holds its shape better when charred in the hot pan. Ripe mango would turn to mush.

Can I use regular oranges instead of blood oranges?

Yes, regular oranges work fine, though blood oranges add a lovely colour and slightly berry-like flavour that complements the fish.

Grilled Tuna Loin With Mango And Pickled Carrot

Name: Grilled tuna loin with mango and pickled carrot
Prep time: 25 min
Cook time: 15 min
Yield: 2 servings
Cuisine: Thai-inspired
Ingredients: 200g thick-cut tuna loin; salt and black pepper; 1 carrot; rice vinegar; caster sugar; 1 unripe mango; Thai fish sauce; limes; blood orange; palm sugar; Thai green chillies; garlic clove; ginger; Chinese cabbage; crispy fried shallots; salted peanuts; spring onions; Thai basil; coriander; Vietnamese mint

Its a riot of hot, sour, salty and sweet notes, finished with crunchy peanuts and fresh herbs. A bright, punchy dish that wakes up your palate. Perfectly seared tuna loin, blushing pink inside, resting on a vibrant tangle of pickled carrot and charred mango.

Prep:less than 30 mins

Cook:10 to 30 mins

Serves:Serves 2

Dietary:Dairy-free, Egg-free

By Matt Tebbutt
From Saturday Kitchen Recipes

This dish earns a Nutri-Score B. The lean tuna and abundance of fresh vegetables provide excellent nutrition, though the palm sugar and salted peanuts nudge the score down slightly. Overall, it is a well-balanced, protein-rich meal.

Equipment

Knife
Bowl
Grater
Frying pan
Peeler

Ingredients

For the tuna loin

200g thick-cut tuna loin, cut into 2
salt and freshly ground black pepper

For the pickled carrot

1 carrot, peeled and julienned
½ tsp salt
2 tbsp rice vinegar
3 tsp caster sugar

For the mango

1 unripe mango, peeled and thinly sliced
8 tbsp Thai fish sauce
3 limes, juice only
1 blood orange, cut into segments over a bowl to catch the juice
1 tbsp palm sugar, or to taste
2 Thai green chillies, chopped
1 garlic clove, crushed
1 tsp grated ginger
salt and freshly ground black pepper

To serve

¼ Chinese cabbage, shredded
2 tbsp shop bought crispy fried shallots
100g salted peanuts, toasted and crushed
3 spring onions, julienned
handful Thai basil, leaves picked
handful coriander, leaves picked
handful Vietnamese mint, leaves picked

Customise

Swap the tuna loin for thick-cut swordfish or salmon steaks if you prefer a different fish.
No palm sugar? Use light brown sugar or honey for a similar caramel sweetness.
If you cannot find Vietnamese mint, simply double up on the coriander and basil.
Replace the peanuts with toasted cashews for a slightly richer crunch.

Method

Prep the pickle (20 minutes, make ahead)

Pickle the carrot first. Grab a bowl and toss the julienned carrot with salt, rice vinegar and caster sugar. Give it a good stir until the sugar dissolves completely. This is the foundation of that lovely sharp crunch, and you can leave it for 20 minutes to do its thing while you prep everything else.

Sear the tuna (5 minutes)

Get your pan screaming hot. No oil needed here. Season your thick-cut tuna loin generously with salt and pepper. Lay it in the dry frying pan and sear for about 1 to 2 minutes on each side. You want a nice crust on the outside but keep that centre pink and juicy. How pink? That’s your call.
Let the tuna rest. This is crucial. Transfer the tuna to a plate and leave it alone for at least 5 minutes. This allows the juices to settle back into the fish so every slice is tender, not dry.

Char the mango (5 minutes)

Char the mango slices. Keep that pan hot. Lay the thin mango slices in dry – you will hear a lovely sizzle. Let them catch some colour and soften slightly. Once they start to char, splash in the fish sauce, lime juice, blood orange juice and segments, palm sugar, chillies, garlic and ginger. Bubble it for a minute. Taste it. Needs more salt? Pepper? Adjust now.

Assemble and serve (5 minutes)

Bring it all together. Add the shredded Chinese cabbage and the hot mango mix straight into the bowl with the pickled carrots. Toss everything together so the cabbage wilts slightly in the warm dressing.
Plate up with flair. Tip the salad onto a large platter. Slice the rested tuna against the grain and arrange it over the top. Now for the fun part: scatter over those crispy shallots, toasted peanuts, spring onions and all those fresh herbs. Serve immediately while the contrasts are sharp.

Chef’s Tip: Resting the tuna is non-negotiable. It keeps the fish moist and makes slicing clean and easy. Also, prepare the pickled carrot up to a day ahead for an even deeper flavour.

Suggested Wine Pairing

This grilled tuna loin with mango and pickled carrot needs a wine that can handle the bold Thai fish sauce and the sweetness of the fruit while cutting through the richness of the fish.

New Zealand Sauvignon Blanc – Its zesty lime and gooseberry notes mirror the citrus in the dressing and complement the fresh herbs beautifully.
Off-Dry Riesling from Alsace – A touch of residual sugar balances the heat from the chillies and the sharp pickle, while the acidity keeps everything fresh.
Provence Rosé – Light enough for the delicate tuna but structured enough to stand up to the savoury fish sauce and crunchy peanuts.

What can you serve with this

Steamed Jasmine Rice: Perfect for soaking up the hot and sour juices from the mango and carrot dressing.
Vegetable Spring Rolls: Add extra crunch and make the meal feel like a complete Southeast Asian feast.
Chilled Cucumber Soup: A cooling, light starter that contrasts nicely with the spicy, warm elements of the main dish.

FAQs for Grilled tuna loin with mango and pickled carrot

Can I use tinned tuna for this recipe? No, this recipe requires fresh thick-cut tuna loin that you can sear. Tinned tuna is already cooked and will not work for this preparation.
What is palm sugar and where can I find it? Palm sugar is made from coconut palm sap and has a rich, caramel-like flavour. You can find it in most supermarkets in the world food aisle or online.
Can I make the pickled carrot in advance? Yes, absolutely. You can pickle the carrot up to 24 hours ahead and keep it in the fridge. The flavour actually improves over time.
Is this dish very spicy? It has a kick from the Thai green chillies, but you control the heat. Remove the seeds for a milder version or add an extra chilli if you like it fiery.
Why must the mango be unripe? Unripe mango is firmer and holds its shape better when charred in the hot pan. Ripe mango would turn to mush.
Can I use regular oranges instead of blood oranges? Yes, regular oranges work fine, though blood oranges add a lovely colour and slightly berry-like flavour that complements the fish.