Tuna steak takes virtually no time to cook – ideally it should be seared rather than very well done – and using cupboard staples like tinned beans means that in a matter of minutes, you’ll have an delectable, nutrient-dense meal on the table
This recipe is good for:
Eczema and skin health; mood stability; depression and stress; high cholesterol; healthy gut flora
• 400g tinned mixed beans, drained
• small bunch fresh coriander
• 1 teaspoon capers
• 1/2 teaspoon white wine vinegar
• olive oil, for cooking
• 1 tuna steak
• 1 lime, cut into wedges
• 1 red chilli, seeded and finely chopped
• sea salt
• black pepper
1 Rinse the beans under cold running water. Drain off as much water as possible and transfer them to a bowl. Tear in most of the coriander, add the capers and the vinegar, and season with salt and pepper. Stir well.
2 Drizzle about 1 teaspoon olive oil over each side of the tuna steak and season with salt and pepper.
3 Heat a ridged grill pan until hot, add the tuna and cook for around 3 minutes on each side. Don’t move it around; the edges should be cooked and the middle should remain pink.
4 To serve, place the bean salad in the centre of a plate and top with the tuna steak. Sprinkle with chilli and coriander and serve with lime wedges.
Recipe courtesy of Dale Pinnock, extracted from The Medicinal Chef: Healthy Every Day