Healthy fresh Tuna Salad is often the dieter’s choice when eating out. I do sometimes make one for lunch at home but in the evening I prefer my fish warm. In any case, tuna is the one oily fish that does not preserve its Omegas as well in the tinned version. So it is a better option – albeit more expensive – to eat it fresh when you can.
- 4 tuna steaks
- A small bag of new potatoes
- A punnet of cherry tomatoes – splash out on one of the really tasty variety
- A bag of spinach and rocket mix or one of each
- 2 tablespoons capers, rinsed and patted dry
- 250g green beans, preferably the very thin ones
- Soy sauce
- Olive oil
- Mix a tablespoon of olive oil with a splash of soy sauce and pour over the fish. Leave to marinade while you prepare the rest of the salad.
- Steam the green beans – let them keep some bite.
Boil your potatoes with their skins on. Drain. Add a good grinding of black pepper.
- In a large bowl place your spinach and rocket leaves and the green beans, potatoes and tomatoes. Add the capers.
- Make a dressing by mixing two tablespoons of extra virgin olive oil with one spoon of lemon juice plus a crushed clove of garlic. Dress the vegetables.
- When everything – and everyone – is ready, get your griddle pan very hot and sear the tuna really quickly. I put the fish on the griddle and after a minute I turn it round for a further minute. Done. Tuna overcooks in a flash and then becomes dry and unpalatable.
- Delicious Healthy fresh Tuna Salad is ready