UPGRADEYOU RECIPES

HOT TUNA SALAD

November 6, 2017

INGREDIENTS:

 

  • 70g trimmed asparagus

  • 70g halved cherry tomatoes

  • large bunch of fresh basil

  • 30g sweet corn

  • 10g olive oil

  • 1 lemon

  • sea salt

  • black pepper

  • 150g tuna steak

  • 40g 0% fat freee greek yoghurt

  • 80g mixed leaf salad 

 

METHOD:

  • Heat a dry griddle pan to a medium heat

  • Apply asparagus spears to pan and use a heavy saucepan to sit on top of the spears flattening them slightly, this will add horizontal sear marks to the stalks

  • Cook asparagus for 2-3mins each side

  • Once cooked put the asparagus in a bowl with your tomatoes, half of the basil leaves, the sweetcorn, a splash of oil and a squeeze of lemon juice.

  • Season with salt and pepper then toss it all together.

  • Rub your tuna steaks with a little bit of oil and season them with salt and pepper.

  • 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 add the tuna

  • Spoon over some of the basil dressing on the side and scatter over the baby basil leaves. 

 

MACROS PER SERVING:

 

Calories: 358

Protein: 48g

Carbs: 13g

Fat: 12g

Fibre: 5g 

Please reload

FEATURED

Mild Vegetable Chilli

January 24, 2018

1/10
Please reload

RECENT

February 27, 2019

February 27, 2019

February 27, 2019

August 7, 2018

Please reload

Please reload

ARCHIVE
CATEGORIES