This seared tuna salad recipe is a great way to get in 1 of the recommended 2 servings of fish per week into your diet. It is so easy to make and was really one of the most delicious meals I have made in a long time (even according to my boyfriend!)
This was my first attempt at making tuna at home, and now that I know how easy it is, it is most definitely going to feature on my menu more often :) I actually got a really good deal for the tuna fillet at the Oranjezicht Market on the weekend so decided to give it a bash and now there is no going back!
Did you know?:
1. The recommendation for fish intake is at least 2 portions of fish per week, 1 of which should be oily (where 1 adult serving is 140g fresh fish or 1 small tin of oily fish)
2. Good fish sources of omega- 3: mackerel, pilchards, tuna (fresh or frozen), trout, salmon, herring & sardines. White fish and tinned tuna also contain some omega-3 oils but not as much as oily fish.
3. Safety of eating fish? The health benefits of eating oily fish far outweigh the risks from pollutants such as mercury and therefore should most definitely be encouraged! The recommendation is up to 4 portions of oily fish/week for adults. Women who are pregnant or breastfeeding can safely have up to 2 portions of oily fish/week.
4. People who do not eat fish can get omega-3 from the following foods: nuts and seeds (e.g. walnuts & pumpkin seeds), vegetable oils (rapeseed & linseed/flaxseed), soya beans, soya milk, tofu and green leafy vegetables.
5. It is best to try and get omega-3 from foods but if you wish to take a supplement, choose a fish oil rather than a fish liver oil and check labels for DHA and EPA content- stick to 500mg EPA & DHA combined per day (this is the equivalent of eating 1 portion of fatty fish per week).
Recipe (Serves 2):
For the tuna
2 x 150g fillets tuna (3cm thick)
White sesame seeds (can add black too)
1 tbsp garlic infused olive oil
sea salt & freshly ground pepper
For the dressing
1 tsp sesame oil
1 Tbsp low sodium soy-sauce
2cm fresh grated ginger
squeeze of lemon juice
For the quinoa
1/2 cup raw quinoa
bunch finely chopped dill & italian parsley
juice of 1/2 lemon
1 spring onion
bunch fresh coriander
salad greens (I used butter lettuce, rocket, celery, fennel, cucumber)
blanched green beans
1. Prepare quinoa according to packet instructions. In the meantime, prepare the dressing by mixing together the sesame oil, soy sauce and ginger in a bowl. Chop up salad ingredients and blanch some green beans.
2. Once the quinoa is cooked, squeeze in lemon juice & chopped herbs.
3. Season tuna steaks with salt & pepper and coat in sesame seeds on both sides. Heat 1 tbsp garlic infused olive oil in a pan on medium- high heat. Once hot, sear the tuna for less than 1 minute (until the sesame seeds turn golden) & then turn over to sear for a further 20 seconds. Remove from the heat.
3. Slice the tuna and serve on a bed of the greens, quinoa, dressing, spring onion & coriander.
Note: You can also serve the tuna steak as is on a bed of quinoa, with a side salad & side green beans, drizzled with the dressing (as below). Either looks fabulous!
I actually made it as below for dinner and then made it into a salad for lunch the next day to change it up :)
For personalized guidance in making healthy food choices at home or when out socializing, book a consultation here: https://www.gabilaskerdietician.com/book-online.