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.
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
- 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.