Tuna Steak with Protein Salad

Yes, it’s protein on protein today, and it’s all healthy.

You will need (per person)

• 1 tuna steak
• 1 400g/12oz can mixed beans, drained & rinsed
• 1 tsp capers
• 2 tsp black pepper, coarse ground
• 1 red chili, chopped
• 1 lime, cut into wedges
• ½ tsp white wine vinegar
• Extra virgin olive oil, for cooking
• Garnish: chopped parsley

Method

(we suggest you read everything at least once before doing anything)

1) Put the beans in a bowl, mixing in the capers, vinegar, and 1 tsp of the black pepper

2) Gently rub a little olive oil onto each side of the tuna steak, and season with the remainder of the black pepper (as in, the other tsp, not the rest of what you have in the house).

3) Heat a ridged grill pan until hot, and then cook the tuna for around 3 minutes on each side. Do not jiggle it! Do not slide it, and definitely do not stir it. Just gently turn it over when necessary. The edges should be cooked, and the inside should still be pink (it’s easy to forget when it comes from a can, but remember tuna is usually eaten raw)

4) Serve, sprinkling with the chopped chili and garnishing with the parsley. The lime wedges go on the side for squeezing at the table.

Enjoy!

Want to learn more?

For those interested in some of the science of what we have going on today:

• Protein: How Much Do We Need, Really?
• Salmon vs Tuna – Which is Healthier?
• Cilantro vs Parsley – Which is Healthier?
• Our Top 5 Spices: How Much Is Enough For Benefits?

Take care!