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.

Macros 

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

Micros  

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

Ingredients 

SERVES 1

  • 100 g spinach, wilted
  • 250 g tuna steak
  • Scant amount of olive oil or spray

SALSA

  • 3 cherry tomatoes, quartered
  • 2 green olives
  • 2 black olives
  • a few springs of chives, chopped
  • 1 clove garlic, crushed
  • Drizzle of olive oil (optional)
  • Salt & pepper to taste

Directions 

  • 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
 

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