Recipe: Seared tuna with spring greens & baby potatoes

Seared tuna recipe

An easy fish dish with plenty of flavour and flexibility - and a great range of nutrients. Tuna gives a good hit of quality protein, the greens add plenty of vitamins and minerals, ginger is a powerful anti-oxidant, and the potatoes add that necessary carbohydrate.

Level: Easy

Protein: Moderate to High

Carbohydrate: Low to High (The choice is yours)

Fat: Low to Moderate

Preparation & Cooking Time: Approx 20 minutes

Ingredients:

1 Sustainably caught Yellowfin Tuna Steak (approx 140g)

1 tablespoon of freshly grated ginger

1 tablespoon of clear (runny) honey

1 teaspoon of soy sauce

1 teaspoon of sesame oil

1 courgette

1 bunch of spring greens

2-3 heads of purple sprouting broccoli

3-4 Charlotte/New/Baby potatoes

Method:

  1. Grate approx a tablespoon of fresh ginger into a small bowl, add a tablespoon of runny honey, and a teaspoon of soya sauce - if the mixture still a little heavy, add a little sesame or olive oil. Mix all together and let stand
  2. Chop courgette, spring greens and purple sprouting broccoli and throw together into a wok/frying pan with a drizzle of sesame oil. Prepare the tuna for cooking too, as per step 3, and the potatoes if required, as per step 4.
  3. Add a drizzle of sesame oil to the frying pan & heat to a medium heat; add the tuna and heat to a medium-high heat 1-2 minutes each side depending on your preference for rare or medium
  4. Place the potatoes in a saucepan of boiling water and let simmer until soft - or slice them into thin slices or small cubes, and add to the wok to cook with the greens
  5. Cook all simultaneously; once the tuna is cooked, pour or brush the honey, ginger and soy sauce as required onto both sides, saving some to also add flavour to the greens cooking in the wok.
  6. Enjoy!

The Knowledge:

  • Tuna: Rich in protein, and on the vitamin and mineral profile, it is rich in niacin & selenium - supporting the metabolism of protein, carbohydrate and fat, and a healthy nervous system
  • Courgette: Rich in Vitamin A
  • Purple Sprouting Broccoli: The powerhouse nutrient here - rich in Vitamin C, fibre, folic acid, zinc and iron - and closely followed by...
  • Spring Greens: a good calcium source, as well as vitamin A,C & K
  • Potato: A great quick carbohydrate source, and a source of vitamin B6 for our metabolism and nervous system
  • Ginger: A great anti-oxidant & anti inflammatory
  • Soy Sauce: Some preliminary evidence that the fermentation process has a beneficial impact on the digestive tract - though more importantly remember that it is also a high salt food
  • Honey: A great way of adding a little sweetness and taste - and regardless of what people try to market to you with regard to the bees or the sweetness, it's still primarily a tasty sugar!

Happy Cooking & Enjoyable Eating!

This recipe was developed by Nick Owen from What Food? For more on food and nutrition sign up via his website here; or follow him on Twitter and Instagram.

Do you want to receive more articles like this directly in your inbox? Sign up to our Newsletter.

ymca | 11 April 2016