Warm salad of seared tuna with white beans
Healthy, balanced recipe for summer training
Fresh tuna is really delicious and is particularly high in omega-3 fatty acids, vitamins, protein and minerals. In fact, it is so good for you, it would be impossible to list all the reasons why in a small space … It is very important to buy it really fresh and use it on the day you buy it. Also, don’t overcook it as it will turn into a tasteless rubber lump! Wait until the pan is really, really hot and just sear it on both sides for a minute or so. If you can’t get hold of fresh tuna, a piece of salmon fillet is a good alternative.
Also the white beans are good for endurance and are a nice alternative low G.I. carbohydrate to rice and pasta. They are also a good source of fiber, protein, potassium, iron and other minerals … we really should eat them more often.
Method
1. Sauté the pancetta gently in a little oil for five minutes until cooked. Add the garlic, white butter beans (dried butter beans are even better, soaked overnight and cooked according to pack instructions), tomatoes (use fresh tomatoes as an alternative), lemon juice and half of the parsley and heat through. Season with salt and pepper.
2. Make the dressing by mixing together the balsamic vinegar, olive oil, the preserved lemon the rest of the parsley, salt, pepper and the preserved lemon brine (1 tsp) to taste. Arrange the arugula and/or spinach on four plates (it looks good in really large flat-bottomed pasta bowls) and spoon a little on the white bean mixture.
3. Lightly brush the tuna with oil and heat the grill pan or skillet. When it is really hot, cook the steaks for 2 minutes on each side. Don’t overcook them. They should be pink inside and they will continue to cook slightly after you have removed them from the pan.
4. Place a steak on top of each bed of white beans and generously drizzle over the dressing.
Ingredients
- 2 thick tuna steaks
- 1 can butter beans (15oz)
- ½ pack of pancetta cubes
- 1 clove garlic, crushed
- Handful fresh chopped parsley
- 1 preserved lemon, sliced very finely, pulp removed, plus a little of the brine for the dressing
- Bunch of arugula or spinach
- 1 tbs extra virgin olive oil for the bean mixture, plus 2 tbs for the dressing
- 2 sun-dried tomatoes, chopped
- Salt and pepper to taste
- 1 tbs lemon juice
- 1 tbs balsamic vinegar
Vital Statistics
Serves: 2
Preparation: 5 minutes
Cooking: 10 minutes
Difficulty: Easy
Good for: Healthy balanced meal for summer training, high in omega-3 fatty acids, vitamins, protein, minerals and low G.I. carbohydrate
Calories (kcal): 525.5
Protein (g): 42.3
Carbs (g): 15.3
Fat (g): 32.9
Fiber (g): 5.9
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