Delivering 60g of high-quality protein, and 140% of your daily dose of omega-3, which boots heart health and protexts against stress, the tuna and beans are the nutritional heroes of this dish. Tuna is also rish in powerful antioxidants, selenium, and minerals, which promote bone strength.
Energy: 640 calories
Protein: 60 grams
Carbs: 66 grams
Fat: 27 grams
Salt: 0.3 grams (if you don’t add any extra salt during cooking)
What You’ll Need (serves 2):
2 yellow fin tuna steaks, about 200g each and 2cm thick
Sea salt and black pepper
1/2tsp crushed corriander seeds
3tbsp olive oil
100g black beans, soaked over night
A few tyme sprigs
1 bay leaf
1/2 onion, peeled and halved
1 carrot, peeled and cut into three chunks
1 red onion, peeled and finely chopped
1 garlic clove, peeled and finely chopped
3 spring onions, trimmed and finely sliced
Handful of coriander leaves, chopped
Lemon juice to taste
How To Make It:
Cook the beans first. Drain then tip into a large pan and add the tyme, bay lead, onion and carrot. Pour in enough water to cover by 3 – 4cm. Bring to a simmer and cook for 40-50 minutes until the beans are soft. Fish out the herbs, carrot and onion and discard. Leave to cool.
Heat a frying pan and add 2tbsp olive oil. Tip in the red onion and garlic and cook, stiring frequently, for 4-6 minutes until they begin to soften but not brown. Stir in the black beans and cook for a few minutes to warm through. Use a fork and roughly mash the beans in the pan.
If the mixture looks dry you can add additional tbsp of olive oil and a splash of water, then mix it all through along with the spring onions, coriander and lemon juice. Season with salt and pepper to taste. Cover with foil or place in a warm oven to retain the heat while you cook the tuna.
Season the tuna coat one side with the crushed coriander seeds. Heat a frying pan, add the olive oil and pan-fry the steaks for 2 minutes on each side. Transfer to a warm plate, cover with foil and leave to rest. Devide the beans between warm serving plates and lay the tuna ontop. Searve at once.
