Seared Tuna With Mango And Watercress

Calories: 330 Preparation: 10 mins Cooking: 8-10mins Serves: 4
Seared Tuna With Mango And Watercress

Ingredients

  • 1 ripe mango
  • 1 small red onion, sliced
  • 100g bag watercress
  • 25g brazil nuts, roughly chopped
  • juice 1 lime
  • 1 tbsp sunflower oil plus 1 tsp
  • 1 tsp thai fish sauce
  • 1 red chilli, deseeded and chopped
  • 4 tuna steaks

Method

Key benefits: antioxidants, omega-3 fats, allium compounds, flavonoids, glucosinolates and folic acid. Research from the Institute of Food Research, Norwich, found that when glucosinolates (in watercress and rocket) and selenium (in tuna and Brazil nuts) are combined, their body-protecting potential increased by up to 13 times.

1 Use a potato peeler to remove the skin from the mango; cut the flesh

off the mango slicing either side fo the large flat stone. Finely slice

the flesh. Mix together the mango, onion, watercress and brazil nuts.

Whisk the lime juice, 1 tbsp sunflower oil, fish sauce and chilli

together and set aside.

2 Heat a griddle pan until hot. Rub the remaining oil onto either side

of the tuna steaks then place them on the hot griddle. Cook for 2-3mins

or until bar marked, then carefully lift the steaks and turn them 90o

and cook them another 2-3mins. Turn them over and cook for a further

2-3mins.

3 Divide the salad between four plates, drizzle over the dressing, then

top each with a tuna steak, placing it on the pretty criss-crossed bar

mark side up. Serve straight away.

 

Fat: 15.1 Saturated Fat: 3.0 Carbohydrate: 11.2 Protein: 38.0 Fibre: 2.6 Salt: 0.46