Seared Tuna & Olive Salsa

This recipe is versatile, colourful and comes packed with heaps of protein and flavourful nutrients.  

The tuna steak will generously attend to your protein and omega 3 requirements as well as choline, phosphorus, selenium and vitamins B3, B5, B6 and B12.  

The spinach provides plenty of folate, magnesium potassium and vitamins A, C and K along while the other ingredients come together to compliment and boost the flavours to create a sumptuous meal that your family is sure to love.


One serve provides 455 calories, 62 g protein, 19 g fat, 4 g of net carbs and a protien:energy ratio of 3.4.


The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.  



  • 250 g egg whites
  • 110 g steak, sliced into strips
  • 20 g avocado, sliced


  • 1/2 a tomato, finely diced
  • 1 small slice of onion, finely diced
  • 4 g coriander/cilantro leaves, finely chopped
  • Drizzle of olive oil (optional)
  • 1/4 tsp chilli flakes (optional)
  • Salt & pepper to taste


  • Prepare salsa by combining all the ingredients in a bowl and set aside.
  • Place the wilted spinach in the middle of a plate.
  • Heat a pan on medium heat and add a scant amount of olive oil or spray with olive oil.
  • When hot add the tuna steak and cook for 2 – 3 minutes, when there is a three quarter colour change in the tuna, turn and cook for another 30 seconds.
  • Place the tuna on the spinach and top with the salsa.

Suitable for 

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Marty Kendall