Tuna steak with mango salsa, wilted greens and quinoa verde

Tuna steak with mango salsa, wilted greens and quinoa verde

By
From
Heart Disease
Serves
1

A seriously nutrient-packed, fresh, vibrant and very satisfying dinner. For some reason it reminds me of holidays in far-off places. Maybe that’s just me!

Ingredients

Quantity Ingredient
1/4 mango, finely chopped
1/4 small red onion, very finely chopped
1/4 small red chilli, very finely chopped, (deseeded if you want it less hot)
1 teaspoon white wine vinegar
70g quinoa
a few sprigs flat-leaf parsley, leaves chopped
1 teaspoon capers, chopped
1/2 tablespoon olive oil
1 tuna steak
large handful spring greens, or similar

Method

  1. Combine the mango, onion, chilli and vinegar, mix well and set aside.
  2. Place the quinoa in a saucepan and cover with just-boiled water. Simmer for about 20 minutes, until the grains have softened and what looks like a little ‘tail’ has formed on the side of each. Drain and stir in the parsley and capers.
  3. Set a griddle pan over a high heat and add the oil. Place the tuna steak on the hot, oiled griddle pan and griddle for about three minutes on either side to get a pink middle. If you prefer it more well done, cook for a little longer.
  4. Meanwhile, cook the greens by lightly steaming them until they soften slightly and turn a brighter green.
  5. Plate up the quinoa first, top with the steamed greens, then finish with the tuna and salsa.

Note

  • Good source of omega 3 fatty acids, B vitamins and magnesium, as well as being low GI.
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