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Thu, 20th Nov 2008

Tuna with crisp bean and feta salad

(2 people)

Whether you just want a healthy meal after going to the gym or you want to impress you partner, this meal is perfect, easy to prepare in less than 10 minutes.

• 2x Tuna steaks 180-200 gm
• Fine green beans 150gm
• Cherry tomatoes on the vine 100gm
• Feta cheese 1 packet about 200gm
• Red onion 1
• Parsley
• Olive oil
• Salt (Malden Sea Salt)
• Black pepper

Method

Salad

1) Bring a pot of water to the boil, drop beans in and when the water comes back to boiling point, the beans are done. Refresh by running the beans under cold water – leave to one side.

2) Cut the cherry tomatoes in half and put in a mixing bowl, add the green beans.

3) Thinly slice half of a red onion and add to the bowl.

4) Dice feta into 1cm square cubes and add to the bowl.

5) Chop fresh parsley roughly and add to the salad.

6) Mix all the ingredients together taking care not to break up the feta.

Tuna

1) Pat dry with kitchen towel to remove any excess water.

2) Season with pepper on both sides, followed by Malden Sea Salt (I use Malden salt because it is much better for you than refined table salt.)

3) Heat frying pan to a high temperature, add a splash of olive oil and cook the tuna for 1 minute each side. The tuna should be pink in the middle not cooked all the way through.

4) Serve with salad – enjoy!

Benefits

Tuna

Oily fish such as tuna can help to reduce the risk of blood clots forming and atherosclerotic plaque forming in the arteries. Frequent intake of oily fish could therefore help to prevent strokes, coronary heart disease and atherosclerosis.

Tuna is rich in vitamin D, omega 3 essential fats, vitamin E and iron. The level of omega 3 can vary in each tuna depending on the level of oil it contains and the level can range from 7-31mg/100mg.

Vitamin D is essential for good bone health and therefore bone density; vitamin E for healthy skin and hair, and omega 3 for good brain development, healthy eyes, skin and hair.

Tuna is also rich in protein with 24g/100g and also contains B12 essential for carbohydrate metabolism and a healthy central nervous system. This type of fish does however often contain a lot of the heavy metal, mercury which isn’t recommended for pregnant woman as it can interfere with the development of the baby. Therefore it is recommended that during pregnancy, tuna consumption is limited to once a week.

Tomatoes

Tomatoes are full of lycopene to protect against prostate and breast cancers. They are literally loaded with a variety of vital nutrients, including the anti-oxidant vitamins A and C. They are a good source of fibre, can lower cholesterol and keep blood sugars from getting too high. Their high vitamin K content ensures healthy bones and they offer a good source of riboflavin, which has been shown to reduce the frequency of migraine attacks.

Onions

Onions have been revered for their culinary and medicinal properties for thousands of years. Like garlic, they are part of the Allium family. Onions are rich in chromium, a trace mineral that helps cells respond to insulin and regulate blood sugars. Regular consumption of onions is associated with reduced risk of colon cancer. Like garlic, onions have natural anti-inflammatory and antibacterial properties.

Parsley

Parsley is more than just a humble garnish. Rich in vitamin B12 and beta carotene, it has more vitamin C than most citrus fruit. It aids digestion, purifies the blood and can counteract anaemia. This storehouse of nutrients adds colour to pesto and can be used in salads, rice dishes and salads.