While salmon and mackerel are often hailed as great sources of unsaturated fats, tuna steak doesn’t get its fair share of good press. But this large fish also offers plenty of immunity-boosting, inflammation-reducing benefits that foods with high levels of omega-3 fatty acids offer, as well as helping to lower blood pressure and decrease levels of bad cholesterol. Plus, it’s just really, really tasty. Especially with this fruity accomplice.
Ingredients
(serves 4)
1tbsp olive oil
1 small onion, finely chopped
1 red chilli, deseeded and finely chopped
75g granary breadcrumbs
2tbsp freshly-chopped coriander
2tbsp freshly-chopped parsley
4 x 170g tuna steaks, fresh or defrosted
For the salsa
1 x 220g can apricots, drained and cut into small cubes
1 x 227 can chopped tomatoes, drained
1 x 198g can sweetcorn, drained
¼ cucumber, finely diced
1 red onion, finely chopped
1 red chilli, deseeded and finely chopped
2tbsp rice vinegar
Grated zest and juice of 1 lime
1tbsp olive oil
2tbsp fresh mint, chopped
Method
For the salsa:
Mix the chopped fruit and vegetables, add the chilli, vinegar and the zest plus the juice of one lime and the oil. Mix thoroughly and leave to stand for 30 minutes. Just before serving add the mint and toss once more.
For the fish:
Preheat the oven to 180°C.
Heat the oil in a frying pan and add the onion and chilli, cook until soft but not coloured. Add the breadcrumbs, and cook for two to three minutes until beginning to take on colour, stir in the herbs.
Season the tuna steaks and place in a shallow ovenproof dish. Press the herb crumbs mixture onto one side of the tuna.
Bake in the oven for 20 minutes or until the fish is cooked (It should be opaque and firm).
Serve the tuna alongside the salsa with boiled potatoes, brown rice or mixed grain bread.
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