Tuna steak with herbed bean salad

Tuna steak with herbed bean salad

By
From
The Medicinal Chef: Healthy Every Day
Serves
1
Photographer
Martin Poole

Tuna steak takes virtually no time to cook – ideally it should be seared rather than very well done – and using cupboard staples like tinned beans means that in a matter of minutes, you’ll have an awesome, nutrient-dense meal on the table.

Ingredients

Quantity Ingredient
400g tinned mixed beans, drained
small bunch fresh coriander
1 teaspoon capers
1/2 teaspoon white wine vinegar
olive oil, for cooking
1 tuna steak
1 lime, cut into wedges
1 red chilli, seeded and finely chopped
sea salt
black pepper

Method

  1. Rinse the beans under cold running water. Drain off as much water as possible and transfer them to a bowl. Tear in most of the coriander, add the capers and the vinegar, and season with salt and pepper. Stir well.
  2. Drizzle about 1 teaspoon olive oil over each side of the tuna steak and season with salt and pepper. Heat a ridged grill pan until hot, add the tuna and cook for around 3 minutes on each side. Don’t move it around; the edges should be cooked and the middle should remain pink.
  3. To serve, place the bean salad in the centre of a plate and top with the tuna steak. Sprinkle with chilli and coriander and serve with lime wedges.

Good for:

  • Eczema and skin health; mood stability; depression and stress; high cholesterol; healthy gut flora

Star ingredient:

  • Fresh tuna is preferable to tinned tuna as it retains its omega-3 fatty acids, which are vital for heart, skin and brain health, and for regulating inflammation (the oils in tinned tuna are removed and sold to the dietary supplements industry). Tuna is also very rich in selenium, which is used to make enzymes that remove waste products from our cells.
Tags:
The Medicinal Chef
Healthy Every Day
Dale
Pinnock
health
healthy
diet
nutritious
nutrition
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