Griddled tuna steak on a bed of spiced cranberry couscous with mango and avocado salsa
Healthy, low-fat recipe for a training diet
This meal just oozes flavor. It is packed with nutritional value and is equally good either before or after a workout. The salsa contains a wide variety of vitamins and the couscous is a good low-fat, medium G.I. carbohydrate. It goes without saying that fresh tuna is one of the better sources of omega-3 fatty acids — good for your heart and good for your brain.
1. Prepare the salsa: combine all the ingredients, season and refrigerate.
2. Turn on the griddle and leave it to get really hot.
3. Prepare the couscous: add a drop of olive oil and about 150ml stock (check pack for exact amount — an approximate measure is an equal volume of liquid to couscous), stir and leave for 5 minutes. In a separate dish, pour boiling water on the cranberries and leave for a few minutes to soften. Strain and stir into the couscous when it is ready, fluffing it up gently with a fork. Add the spices and season couscous according to taste.
4. When the griddle is smoking hot, season the tuna steaks with salt and black pepper, brush with a little oil and then place on the griddle for about 2 minutes each side, less if they are not very thick. They need to be pink in the middle or they will be tough. Give the steaks a squeeze of lemon or lime juice, season with more salt and pepper and serve on individual plates with the couscous and the salsa.
- 2 fresh tuna steaks
For the salsa:
- 1 mango (not too ripe), cut into small cubes
- 1 avocado (not too ripe), cut into small cubes
- Handful of cherry tomatoes, cut into quarters
- 1 shallot, very finely chopped
- Bunch of mint, roughly chopped (25g or large handful)
- Bunch of coriander, roughly chopped (25g or large handful)
- ½ tsp ground cumin
- Pinch of chilli powder
- ½ tsp coriander seed, crushed in pestle and mortar
- Juice of 1 lime
- ½ tbs extra virgin olive oil
For the couscous:
- 125g couscous
- ½ tsp ground cumin
- ½ tsp ground coriander
- Small pack dried cranberries (optional)
Preparation: 10 minutes
Cooking: 20 minutes
Difficulty: Relatively easy
Good for: Excellent balanced, healthy low-fat meal, good for training but equally good enough for a summer supper party
Calories (kcal): 763.8
Protein (g): 67.2
Carbs (g): 69.7
Fat (g): 25.9
Fiber (g): 12.5