Skinny Pan-Seared Tuna Nicoise

This low carb, fresh and flavour packed salad is high in quality protein and gut loving phytonutrients.  Nutritiously comparable with salmon, tuna is low in calories and provides one of the best source of omega-3 fatty acids and quality protein. It is also rich in B vitamins (needed for energy production, controlling inflammation and protecting heart and brain health), and selenium (a potent antioxidant).  Certain types of tuna are higher in mercury and toxins than others. Opt for skipjack tuna caught through Pacific troll or pole and line tuna fishing methods.  Per calorie, eggs are one of the most nutrient-dense foods around. They are high in quality protein containing all nine essential amino, with many vitamins and minerals and multiple antioxidants to boot.

Ingredients (serves 2) :

• 2 x 150g tuna steaks
• 75g green beans, topped
• 6 cherry tomatoes, halved
• 50g black olives
• 1 baby gem lettuces, leaves separated
• Olive oil for brushing
• 2 eggs, hard boiled

Dressing:

• 1 tbsp white wine vinegar
• Large garlic clove, crushed
• 1 tbsp fresh flat leaf parsley, finely chopped
• 2 tbsp extra-virgin olive oil, plus extra for brushing

Method:

• Make the dressing by whisking the vinegar, garlic and herbs and season. Gradually whisk in the oil until you have a thick dressing.
• Boil the two eggs for 6-7 mins and leave to cool in pan of cold water.
• Blanch the beans in a pan of boiling water for 2 minutes then drain and refresh in cold water. In a large bowl, mix the green beans, tomatoes, black olives and lettuce.
• Peel and quarter the eggs.
• Heat a griddle pan until smoking. Brush the tuna with olive oil, season and griddle for 1-2 minutes each side until seared but still raw in the centre.
• Toss the salad with the dressing and add the eggs.
• Slice the tuna thickly and place on top.