Harissa tuna balls and couscous

Jamie Oliver delivers a healthy, dairy-free and egg-free dinner that comes together in less than 30 minutes. The combination of fresh tuna, aromatic harissa and sweet dried fruit creates deeply flavoured tuna balls that make this harissa tuna and couscous recipe a weeknight winner with North African inspiration.

This harissa tuna balls and couscous recipe scores a Nutri-Score A, reflecting its lean fresh tuna, wholewheat couscous and abundant vegetables balanced against the aromatic harissa spice.

Per serving: approximately 664 kcal, 20g fat, 4g saturated fat, 75g carbs, 23g sugar, 49g protein, 13g fibre, 1g salt.

Method

1. Boil the kettle (2 mins)
   Get the kettle boiling first – you’ll need it shortly for the couscous. This harissa tuna balls recipe comes together quickly, so having everything ready makes the process smooth and stress-free.
2. Prepare the tuna ball mixture (8 mins)
   Put the mixed dried fruit and nuts in a food processor. Pick the mint leaves and set them aside, then add the stalks to the processor – don’t waste them, they’re packed with flavour. Finely grate in the lemon zest and pulse until finely chopped. This aromatic base gives your harissa tuna balls their distinctive North African character.
3. Add the tuna and harissa (3 mins)
   Chop the fresh tuna steak into chunks and add it to the processor with 1 tablespoon of the harissa paste and a little salt and pepper. Pulse until just combined – you want some texture remaining, not a smooth purée. The dried fruit and nuts bind the tuna balls naturally without needing eggs or breadcrumbs, keeping this recipe dairy-free and egg-free.
4. Prepare the couscous (5 mins)
   Put the wholewheat couscous in a heatproof bowl and pour over enough boiling water to just cover it. Cover the bowl and leave to rehydrate for about 5 minutes. Wholewheat couscous is a healthy, fibre-rich base that soaks up the spicy tomato sauce beautifully.
5. Shape the tuna balls (5 mins)
   Heat a large non-stick frying pan over medium-high heat. With clean, wet hands (this prevents sticking), divide the tuna mixture into 12 pieces and roll into balls. Wet hands make shaping these harissa tuna balls so much easier and keep the mixture from sticking to your palms.
6. Brown the tuna balls (5 mins)
   Add the olive oil and tuna balls to the hot pan. Cook, turning occasionally, until dark and golden on the outside – this takes about 4-5 minutes. Don’t overcrowd the pan; work in batches if needed. That golden crust adds wonderful texture and deep flavour to your tuna balls.
7. Build the tomato sauce (10 mins)
   Add the sliced garlic, ground cinnamon and most of the reserved mint leaves to the pan. Cook for 1 minute until fragrant, then pour in the passata and add the remaining harissa paste. Simmer for 8 minutes, or until the sauce has thickened slightly. The cinnamon and harissa create that warm, spicy North African flavour profile that makes these tuna balls so addictive.
8. Add the courgettes (5 mins)
   Use a speed peeler to shave the courgettes into thin rounds directly over the tuna balls in the pan. Squeeze over the juice of half the lemon, cover and cook for a further 3 minutes, or until the tuna balls are cooked through and the courgettes are tender. The courgettes soften beautifully in the spicy tomato sauce while retaining a pleasant bite.
9. Season and fluff the couscous (2 mins)
   Season the harissa tuna balls and sauce with salt and pepper to taste. Fluff up the rehydrated wholewheat couscous with a fork to separate the grains. This simple step ensures light, fluffy couscous rather than a dense lump.
10. Serve the harissa tuna balls (3 mins)
    Serve the spicy harissa tuna balls and rich tomato sauce over the fluffy wholewheat couscous. Scatter over the remaining mint leaves for fresh colour and aroma. Cut the remaining lemon half into wedges and serve alongside for squeezing over – the extra citrus brightens the entire dish beautifully.

Tips

• Keep your hands wet when shaping tuna balls to prevent the mixture from sticking
• Don’t over-process the tuna mixture – some texture makes for better tuna balls
• Make extra harissa tuna balls and freeze them uncooked for quick future dinners
• The tomato sauce can be made ahead and reheated gently before adding the courgettes
• Swap courgettes for aubergine or peppers for different vegetable variations

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