Hot tuna salad with basil dressing

Tuna Salad

Serves 2

  • 1 bunch apsaragus, trimmed (or use a good handful of green beans instead)

  • 2 handfuls cherry tomatoes, quartered

  • 1 large bunch fresh basil, leaves picked, baby leaves kept to one side

  • 1 handful black olives, stones removed

  • extra virgin olive oil

  • 1 lemon

  • sea salt

  • freshly ground black pepper

  • 2 tuna steaks, from sustainable sources, ask your fishmonger

  • 2 tablespoons fat-free natural yoghurt

Heat a griddle pan until it gets really hot then put your asparagus in it. Place a heavy saucepan on top so that it presses the spears right down on to the bars. Cook them for 2 minutes, turning them halfway through, until they have lovely charred marks. Pop the asparagus on a board and chop them in half at an angle.



Put the asparagus in a bowl with your tomatoes, half the basil leaves, the olives, a splash of oil and a squeeze of lemon juice. Season, then toss it all together and put it to one side while you get the fish ready.



Rub your tuna steaks with a little bit of oil and season them. Sear them for about a minute on each side in the griddle pan for a rare steak – leave them for 2 minutes on each side if you prefer them cooked medium, or 3 to 4 minutes each side if you like them well done.



Pound the remaining basil in a pestle and mortar then mix in the yoghurt. Season and add some more lemon juice to taste.



Put the salad on a plate, then tear the tuna into strips and pop them on top. Spoon over some of the basil dressing and scatter over the baby basil leaves.

Nutritional Information

Hot tuna salad with basil dressing

On a lovely pile of asparagus, olives and tomatoes

0 foodies cooked this
Delicious seared tuna steak with gorgeous, colourful salad – this one's perfect for summer
Serves 2
20m
Super easy
Method



Heat a griddle pan until it gets really hot then put your asparagus in it. Place a heavy saucepan on top so that it presses the spears right down on to the bars. Cook them for 2 minutes, turning them halfway through, until they have lovely charred marks. Pop the asparagus on a board and chop them in half at an angle.

Put the asparagus in a bowl with your tomatoes, half the basil leaves, the olives, a splash of oil and a squeeze of lemon juice. Season, then toss it all together and put it to one side while you get the fish ready.

Rub your tuna steaks with a little bit of oil and season them. Sear them for about a minute on each side in the griddle pan for a rare steak – leave them for 2 minutes on each side if you prefer them cooked medium, or 3 to 4 minutes each side if you like them well done.

Pound the remaining basil in a pestle and mortar then mix in the yoghurt. Season and add some more lemon juice to taste.

Put the salad on a plate, then tear the tuna into strips and pop them on top. Spoon over some of the basil dressing and scatter over the baby basil leaves.

Whether it's delicious vegetarian or vegan recipes you're after, or ideas for gluten or dairy-free dishes, you'll find plenty here to inspire you. For more info on how we classify our lifestyle recipes please read our special diets fact sheet, or or for more information on how to plan your meals please see our special diets guidance.

Nutritional Information Amount per serving:

Calories

Calories are just a unit of energy. If you eat more than you use you can gain weight, or lose it if you don't eat enough. How much you need depends on your weight, gender and how active you are, but it's around 2,000 a day.

Carbs

Carbs are a great source of energy and, excluding foods such as potatoes, are made from grains - like bread, pasta and cereal. We all need carbs, but try to make them all wholegrain by sticking to brown bread, rice and pasta - they are much more nutritious.

Sugar

We all deserve a treat sometimes, but try to limit your sugar intake. Most of your sugar should come from raw fruit and milk, because they give us lots of nutrients too. Always check food labels so you know how much sugar you're eating.

Fat

We all need to eat a small amount of fat because it protects our organs and helps us grow. But we need to be careful about how much fat we eat and what kinds of fat, because in higher levels it's associated with weight gain, diabetes, cancer and heart disease.

Saturates

Saturated or "bad fats" are in beef, pork, chicken skin, butter, cream and cheese. Too much can be bad for our heart and cholesterol levels, but unsaturated or "good fats" in fish, nuts, avocados and some oils can help keep our hearts healthy if eaten in moderation.

Protein

Protein helps our muscles to grow and repair, as well as providing you with essential amino acids. When it comes to protein, try to eat leaner sources such as chicken and fish or non-meat sources such as eggs, dairy, beans, nuts, seeds, tofu and pulses.
  • Calories 347
    17%
  • Carbs 7.0g
    3%
  • Sugar 5.8g 6%
  • Fat 16.5g 24%
  • Saturates 3.3g 17%
  • Protein 40.7g 90%
Of an adult's reference intake

Related recipes:

BUYING SUSTAINABLY SOURCED FISH

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Buying sustainably sourced fish means buying fish that has been caught without endangering the levels of fish stocks and with the protection of the environment in mind. Wild fish caught in areas where stocks are plentiful are sustainably sourced, as are farmed fish that are reared on farms proven to cause no harm to surrounding seas and shores.

When buying either wild or farmed fish, ask whether it is sustainably sourced. If you're unable to obtain this information, don't be afraid to shop elsewhere – only by shopping sustainably can we be sure that the fantastic selection of fish we enjoy today will be around for future generations.

For further information about sustainably sourced fish, please refer to the useful links below:

Marine Stewardship Council
http://www.msc.org/

Fish Online
http://www.fishonline.org

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  • 1 bunch apsaragus, trimmed (or use a good handful of green beans instead)

  • 2 handfuls cherry tomatoes, quartered

  • 1 large bunch fresh basil, leaves picked, baby leaves kept to one side

  • 1 handful black olives, stones removed

  • extra virgin olive oil

  • 1 lemon

  • sea salt

  • freshly ground black pepper

  • 2 tuna steaks, from sustainable sources, ask your fishmonger

  • 2 tablespoons fat-free natural yoghurt