Tuna offers many health benefits, making it a nutritious addition to any diet. Rich in omega-3 fatty acids, tuna promotes heart health by lowering blood pressure and reducing the risk of cardiovascular diseases. Additionally, it is an excellent source of high-quality protein, aiding in muscle development and repair. Tuna is packed with essential nutrients like vitamin D, crucial for bone health, and selenium, a powerful antioxidant supporting the immune system. B vitamins, particularly B12 and niacin, contribute to energy metabolism and overall vitality. Incorporating tuna into your diet provides a convenient and delicious way to enhance your well-being, offering a range of essential nutrients for optimal health.
Serves 2
Ingredients:
2 fresh tuna steaks
1 1/2 tbsp olive oil
Black pepper to taste
Squeeze of lemon juice
Savoy cabbage or other green vegetable
400g tin of cannellini beans or similar
Extra virgin olive oil to drizzle
Method:
- Fry the tuna in 1/2 tbsp olive oil in a pre-heated, deep frying pan for a couple of minutes on each side until cooked.
- Add black pepper to taste and a squeeze of lemon juice.
- At the same time, heat another tablespoon of olive oil in a small saucepan, add the garlic and heat together for a minute.
- Add the cannellini beans to the garlic with two tablespoons of liquid from the tin. Simmer gently for a few minutes while the tuna cooks.
- Remove the tuna from the heat and allow to rest. Meanwhile steam the Savoy cabbage for a few minutes, and roughly mash the cannellini beans.
6. Serve the tuna on a bed of beans with the Savoy cabbage. Drizzle with extra virgin olive oil.
