Tuna is the perfect fish to load up on. It’s extremely high in an often forgotten mineral: selenium. Selenium deficiency can cause a range of gastrointestinal illness such as Crohn’s, ulcerative colitis and coeliac disease. Selenium affects gut flora and helps modify the inflammatory response in the gut while providing antioxidant protection to the gut lining. Enjoy this healthy dose of omega-3 with my delicious avocado, pea and mint smash and you’ve got a winner.
Serves: 2
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Servings
2
Prep time
Cook time
Recipe
Ingredients
- 1 tsp sesame oil
- 2.5cm piece ginger, peeled & julienned
- 4 garlic cloves, thinly sliced
- 2 tuna steaks
- 1 tbsp olive oil, plus extra for drizzling
- 50g cooked edamame beans
- 1 large handful coriander leaves, to serve
- 2 tbsp sesame seeds, toasted, to serve
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- Avocado, Pea & Mint Smash (makes 1 bowl)
- 1 ripe avocado
- ½ cup peas, fresh or defrosted from frozen
- Handful mint leaves
- 1 tsp apple-cider vinegar
- Zest & juice 1 lime
- Sea salt & black pepper
- Pinch chilli flakes (optional)
- Extra-virgin olive oil, for drizzling
Method
- In medium frying pan, place sesame oil and heat ginger and garlic until browned, then set aside.
- Brush tuna steaks with olive oil and season to taste.
- In same pan, fry fish for about 2-3 mins on each side until cooked to your liking.
- To make smash, warm peas in small saucepan (no water required) and add mint, apple-cider vinegar, lime juice and zest.
- Remove from pan into bowl and add avocado and roughly mash or crush with fork. Season to taste with salt and freshly ground black pepper. Add a hit of chilli if you dare and drizzle with extra-virgin olive oil.
- Serve in individual bowls with big spoon of avocado and pea smash topped with tuna steaks and garnished with ginger and garlic mix, edamame, coriander and sesame seeds.
Tried this recipe? Mention @wellbeing_magazine or tag #wbrecipe!
