Cannellini Bean Salad with Seared Tuna

Quick to prepare and great for staving off illness

Light on the stomach and loaded with a delicious combo of sustaining carbohydrates, good-quality protein, heart-healthy omega 3s, vitamins, fibre, potassium and iron, this immune-boosting meal is perfect for spring anf summer training. It’s fast food too! Just combine the salad ingredients, sear the tuna for a couple of minutes and it’s ready to enjoy. If you can’t get hold of fresh tuna, a salmon fillet is a good alternative, but you’ll need to cook it for a little longer.

Ingredients

Juice of ½ lemon plus 2 tbsps lemon juice
1 red onion, peeled and finely sliced
2tbsps red wine vinegar
4tbsps extra virgin olive oil
A few drops of Tabasco or hot chilli sauce
Salt and freshly ground black pepper to taste
2 x 400g cans of cannellini beans
1 small clove of garlic, peeled and crushed
1tbsp capers, rinsed
250g cherry tomatoes, halved
Large handful of mint leaves, roughly chopped
Large handful of parsley, roughly chopped
4 thick tuna steaks
2tbsp olive oil
100g pack of rocket leaves

Method

1. Squeeze the juice of half a lemon over the onions and leave for 5mins

2. Make the dressing by mixing together the lemon juice, red wine vinegar, extra virgin olive oil, Tabasco, salt and pepper. Combine the beans, garlic, capers, cherry tomatoes, mint and parsley. Add the onions. Stir half the dressing into the bean mixture, cover and chill in the fridge for 30mins or so.

3. Lightly brush the tuna with a little olive oil and heat the griddle pan or frying pan. When it’s really hot, fry the steaks for a couple of minutes on each side. Don’t overcook them or they’ll go rubbery – they should be pink inside. They’ll also continue to cook slightly after you have removed them from the pan.

4. Arrange the rocket on four, large flat-bottomed pasta bowls, spoon on some of the bean salad and place a tuna steak on top. Generously drizzle over the rest of the dressing.

Nutrition

ENERGY 509KCAL
PROTEIN 35G
CARBOHYDRATE 20G
FAT 33G
SUGARS 2G
SATURATES 7G
SALT 2.5G
FIBRE 4G

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