Seared Tuna & Olive Salsa

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

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

The spinach provides plenty of folate, magnesium, potassium, and vitamins A, C, and K.  The other ingredients blend to complement and boost the flavours and 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 P:E = 3.0.


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



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


  • 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


  • 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 

Find more recipes to suit your goal.

How Can I Calculate My Nutrient Intake?

If you’re interested in checking if you’re getting just enough dietary phosphorus, you can check your nutrient profile using our Free 7-Day Nutrient Clarity Challenge

After a week of tracking your current diet in CronometerNutrient Optimiser will give you a prioritised list of foods and NutriBooster recipes that will help you plug your current nutritional gaps.

Level Up Your Nutrient Density

To help you level up your nutrient density, we’ve prepared a Nutritional Optimisation Starter Pack to ensure you are getting plenty of all the essential nutrients from the food you eat every day.    

The free starter pack includes:

  • Maximum Nutrient Density Food List
  • Sample Maximum Nutrient Density Recipe Book
  • Sample Maximum Nutrient Density Meal Plan.

To get started today, all you have to do is join our new Optimising Nutrition Group here

Once you join, you will find the Nutritional Optimisation starter pack in the discovery section here.