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.

Griddled tuna steak on a bed of spiced cranberry couscous with mango and avocado salsa

Method

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.

Ingredients

  • 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
  • Stock
  • Small pack dried cranberries (optional)

Vital Statistics

Serves: 2
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

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