Seared tuna in asparagus salad

This is a delicious summer recipe, perfect for those warm summer nights. It’s great for dinner parties too.

You can substitute the tuna with salmon or mackerel.

The dressing can be made up to 3 hours ahead of the meal. It will keep for up to 5 days in the fridge.

Nutrition rundown

• High-protein meal (47.5g per serve) supports muscle repair, metabolism and satiety
• Rich in lean marine protein from sashimi-grade tuna is naturally low in carbohydrates
• Excellent source of omega-3 fatty acids from tuna – supports heart, brain and anti-inflammatory health
• Moderate total fat (27g) primarily from extra virgin olive oil and almonds, providing heart-healthy monounsaturated fats
• Low carbohydrate (15.8g) and suitable for lower-carb eating patterns
• Good fibre content (4.6g) from asparagus, snow peas, capsicum and salad leaves, supports gut health and blood sugar balance
• High in vitamin C from red and yellow capsicum, supports immune function and collagen production
• Rich in folate and antioxidants from asparagus and leafy greens
• Excellent source of iron which supports oxygen transport in the blood, energy production and helps prevent fatigue
• Rich in potassium from the vegetables, supports healthy blood pressure regulation, heart function and muscle contraction
• Contains magnesium and vitamin E from flaked almonds, beneficial for muscle and cellular health
• Moderate sodium (420mg) mainly from tamari, far lower than typical soy-based dressings
• Low sugar (6.1g) as it is entirely from natural vegetable sources
• Balanced macro profile which is high protein, moderate healthy fats, low refined carbohydrates

Ingredients – tuna and salad

• 600g sashimi-quality tuna
• 2 spring onions, cut into julienne
• 12 organic asparagus spears, trimmed
• 150g organic snow peas
• 4 cups organic salad leaves
• 1 red organic capsicum, halved and sliced1 organic yellow capsicum, halved and sliced
• 1/3 cup fresh organic basil leaves
• 1/3 cup fresh organic coriander leaves
• 2 Tbsp flaked almonds, roasted
• 1 large fresh chilli, deseeded and chopped finely
• Extra virgin, cold pressed olive oil
• Salt and pepper

Ingredients – dressing

• 1 Tbsp extra virgin, cold pressed olive oil
• 1 Tbsp lime juice (substitute with lemon if lime not available)
• 1 Tbsp wheat-free tamari sauce
• 1 clove garlic, finely chopped

Method – tuna and salad

1. Brush the tuna with olive oil on both sides and then rub it with the salt and pepper.
2. Heat a cast iron pan with a little of the olive oil at high heat.
3. Add the tuna to the pan and sear tuna on each side for about 1 minute (just until the skin is sealed).
4. Rest the tuna for about 10 minutes.
5. Once rested, cut the tuna into thin slices (about 5mm).
6. Bring some water (which has had some salt added) to the boil.
7. Add the asparagus to the boiling water for 1 minute (this is called blanching).
8. Remove the asparagus from the water after the 1 minute and drain on absorbent paper.
9. Blanch the snow peas in the same way as the asparagus and when completed, drain on absorbent paper.
10. Combine asparagus, snow peas, salad leave, capsicum, chilli, spring onions and half the herbs in a large bowl.
11. Add tamari sauce and toss gently.
12. Divide salad mixture amongst 4 bowls.
13. Top with sliced tuna pieces.
14. Scatter rest of herbs and almond flakes on top of salad.
15. Serve warm.

Method – dressing

1. Combine all ingredients in a small bowl and season with salt and pepper to taste.
2. Leave the dressing aside for at least 30 minutes, so the flavours can develop.

Nutrition information

The % daily values are based on a diet of 2000 calories per day
These are approximate values.