Tuna & Avocado
Salad
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| 1.
Toss the avocado, tomatoes, red bell peppers,
parsley, garlic, chili and lemon juice together in
a large bowl. Season to taste with pepper, cover,
and let chill in the refrigerator for 30 minutes.
2.
Lightly crush the sesame seeds in a mortar with
pestle. Tip the crushed seeds onto a plate and
spread out. Press each tuna steak in turn into the
crushed seeds to coat on both sides.
3.
Heat the spray oil in a skillet, add the potatoes,
and cook, stirring frequently, for 5-8 minutes, or
until crisp and brown. Remove from the skillet and
drain on paper towels.
4.
Wipe out the skillet, add the remaining oil, and
heat over high heat until very hot. Add the tuna
steaks and cook for 3-4 minutes on each side.
5.
To serve, divide the avocado salad between 4
serving plates. Top each with a tuna steak, then
sprinkle over the potatoes and a handful of
arugula leaves.
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Ingredients |
|
1 avocado, pitted, peeled,
and cubed |
9 oz/250g cherry tomatoes,
halved |
2 red bell peppers, seeded
and chopped |
1 bunch fresh flat-leaf
parsley, chopped |
|
2 garlic cloves, crushed |
1 fresh red chili, seeded
and finely chopped |
|
juice of 1/2 lemon |
|
low-fat spray oil |
|
pepper |
|
3 tbsp sesame seeds |
4 fresh tuna steaks, about
5 1/2 oz/150g each |
8 cooked new potatoes,
cubed |
|
arugula leaves, to serve |
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Nutrition
Facts |
|
|
Calories |
463
kcal . |
|
Protein |
40.2
g . |
|
Carbohydrates |
22.7
g . |
|
Sugar |
8.3
g . |
|
Fat |
24.1
g . |
|
Saturates |
4.8
g . |
|
Fiber |
4.9
g . |
|
Salt |
0.28
g . |
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|
|
| |
| 10
mins to prepare, 30 mins to chill, 20 mins to cook
serves
4 |
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