This ultra-healthy, simple little recipe was inspired by my recent brush with Maldivian cuisine. Given that they’re naturally quite well served for fish as an ingredient, they’ve figured out plenty of smart ways to kick a little spice into the flavor profile! This Seared Maldivian Tuna recipe is such a quick and easy dish to prepare, it will get you that much required hit of lean protein, and it’s bursting with exquisite flavours; it could easily become your go-to meal for a delicious healthy option!
Tuna fish boasts some awesome nutritional benefits, as aside from being high in protein (26g protein/100g fish), it’s also low in saturated fat (0.2g/100g), ultra low-calorie (116cal/100g), and is packed with minerals such as selenium (immune boosting and anti-carcinogenic), magnesium (conditions the muscle & nervous system, strengthens bone, regulates blood sugar & pressure), niacin (lowers LDL cholesterol, improves circulation, & is an anti-diabetic), phosphorus (stimulates energy, synthesises proteins/fats/carbs & regulates bodily fluids), vitamin B (converts carbohydrates into glucose, regulates the nervous system, reduces the risk of depression/stress, helps maintain a healthy digestive system, protects against heart disease, essential for healthy repair of skin/hair/nails), and omega-3 essential fatty acids (heart-healthy, renders blood clots less likely, reduces inflammation, helps prevent/control high blood pressure). It’s also an economical option (at c.£2.50 for per 100g at Waitrose), is quick, easy and pre-portioned into convenient medallion sizes!
Ingredients
– 1 x 200 g thick yellowfin tuna steak, sustainably sourced,
– 3 tablespoons sesame seeds
– Olive oil
– Sesame oil
– 2 cloves of garlic
– 2 cm nub of fresh ginger root
– 1 tablespoon low-sodium soy sauce
– ½ lemon
– 3 sprigs of fresh coriander
– 1 spring onion
– 1 fresh red chilli
Instructions - The Fish
- First remove any veiny slithers from the tuna. Then slice it into squares and coat it liberally with sesame seeds.
- Heat some avocado oil in a ‘griddle’ pan and fry a little garlic (being a good patriotic Swede, I use this Grilla from Ikea 😀 ). Once the garlic is golden remove it from the pan but retain the oil.
- Then gently pan-sear the tuna for circa 15 seconds on both sides and remove it from the pan.
- Pop it on a plate and sprinkle a pretty liberal helping of sauce (recipe below) and some chopped fresh chili, coriander and onion on top!
Instructions - Sauce!
- Grate some ginger,
- Add a tsp of lime/lemon
- Add Sesame oil to taste, as well as a little white wine vinegar, soy sauce, and Peanuts (provided no allergies!)
Instructions - Salad
Hardly a set of instructions, but with this dish I really like to cut a super-fine salad using a mix of ingredients. It’s a simple case of chopping together the below and adding some of the sauce!
1. Peppers
2. Avocado
3. Shredded carrot
4. Mixed crispy salad
5. Cucumber!
Enjoy. Faya x