Warm salad of seared tuna with butter beans

This quick-to-prepare meal is full of key nutrients for training

(serves 4)

Nutrition per serving

Energy 509kcal
Protein 35g
Carbohydrate 20g (sugars 2g)
Fat 33g (saturates 7g)
Salt 2.5g
Fibre 4g

 

Ingredients

2 tbsps olive oil
4 thick tuna steaks
100g pancetta cubes
4 semi-dried or sunblush tomatoes, chopped (alternatively use fresh tomatoes)
2 cloves of garlic, peeled and crushed
2 x 400g cans of butter beans
2 tbsps lemon juice
A large handful of flat-leaf parsley, chopped
Bunch of rocket and/or spinach
Salt and freshly ground black pepper to taste

The dressing
2 tbsps balsamic vinegar
4 tbsps extra virgin olive oil
2 preserved lemons, sliced very finely with pulp removed, plus 1-2tsps of the brine
Salt and freshly ground black pepper to taste

Preparation time 5mins
Cooking time 10mins
Equipment Frying pan, griddle pan, mixing bowl

 

Directions

  1. Heat 1 tbsp of olive oil in a frying pan and sauté the pancetta gently for 5mins, until cooked. Add the garlic, butter beans, tomatoes, lemon juice and half the parsley, and heat through. Season with salt and pepper.
  2. Make the dressing by mixing together in a bowl the balsamic vinegar, 4 tbsps of extra virgin olive oil, the preserved lemon, the rest of the parsley, salt, pepper and the preserved lemon brine to taste. Arrange the rocket and/or spinach on four plates and spoon on the butter bean mixture.
  3. Lightly brush the tuna with a little olive oil and heat the griddle pan. When it’s really hot, fry the steaks for a couple of minutes on each side. Don’t overcook them; they should be pink inside and will continue to cook slightly after you’ve removed.

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