Heart-healthy tuna Niçoise salad

Heart-healthy tuna Niçoise salad

By
From
The Medicinal Chef
Serves
1
Photographer
Martin Poole

This is a wonderful, nutrient-dense salad, filled with flavour and very satisfying.

Ingredients

Quantity Ingredient
handful baby spinach or mixed salad leaves
5-6 raw green beans, thinly sliced lengthways
2 large tomatoes, cut into wedges
1 free-range egg, hard-boiled and cut into quarters
6-7 black olives, pitted
5 canned anchovies, drained
olive oil, for cooking
1 fresh tuna steak, about 150g

For the dressing

Quantity Ingredient
2 tablespoons extra-virgin olive oil
1 teaspoon balsamic vinegar
sea salt
black pepper

Method

  1. Arrange the spinach, beans, tomato wedges, boiled egg wedges and olives on a plate. Place the anchovies over the top in a circular pattern.
  2. Heat a ridged grill pan or frying pan with a little olive oil over a medium-high heat. Add the tuna steak and cook for about 3 minutes on each side, so that it’s still slightly pink in the middle. Don’t move it around while cooking, apart from turning it over once. Remove from the heat.
  3. Combine the dressing ingredients and season with salt and pepper. Slice the tuna into 5 mm-thick slices, and arrange the slices on top of the salad. Drizzle over the dressing and serve.

Good for

  • Skin: Acne

    Joints & bones: Osteoporosis

    Respiratory system: Asthma

    Metabolic system: Diabetes (Type 2)

    Heart & circulation: High blood pressure, High cholesterol

    Reproductive & Urinary systems: Problematic periods
Tags:
The Medicinal Chef
Dale
Pinnock
healthy
nutritional
medicinal
diet
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