A punchy dill and horseradish sauce adds bite to this delicate combination of fresh vegetables and lightly seared tuna. It's a great way to raise your energy levels andsafeguard your heart.
Fresh tuna is packed with essential omega-3 oils. Proven to help to protect against heart disease, these oils are also good for joint and brain health. Tuna contains iodine, needed for a healthy metabolism, plus vitamins D and B12 to help to fight fatigue.
Preparation: 10 minutes
Cooking: 8 minutes
Serves 4
Ingredients:
150 g (2/3 c) sliced oyster mushrooms
240 g (1 c) baby corn
240 g (1 c) sugarsnap peas
30 g (2 tbsp) olive oil or canola oil
4 fresh tuna steak about 566 g (1 1/4 lb) total
30 g (2 tbsp) horseradish sauce
75 g (1/3 c) low-fat plain yogurt
60 g (4 tbsp) snipped fresh chives
30 g (2 tbsp) chopped fresh dill
Getting started:
1. Put the baby corn in a pot and cover with boiling water. Return to a boil over high heat, cover and cook for one minute.
2. Add the sugarsnap peas, cover, return to a boil then drain immediately.
3. Heat a large frying pan and swirl 15 grams (one tablespoon) of the oil around the pan.
4. Add the tuna steaks and cook over high heat for two minutes on each side, or until just firm and browned.
The fish should feel slightly springy, not hard, and still be pink in the middle.
5. Transfer the tuna to a dish, cover and keep warm
6. Add the remaining 15 millilitres (one tablespoon) of oil to the frying pan and sauté the corn and sugarsnap peas for one minute.
7. Divide the vegetables among four warmed plates. Add the mushrooms to the pan and cook over high heat for 30 seconds.
8. Transfer to the plates.
9. Add the horseradish, yogurt, chives and dill to the pan.
10. Stir to combine then immediately remove from the heat.
Slice the tuna steaks and put them on the plates.
Add a spoonful of sauce and serve.
Alternative ingredients
• Try enoki or other mushrooms instead of oyster, cooking them over high heat for one minute until softened.
• Fresh sardine or mackerel fillets work well as an alternative to tuna when flash-fried. Use four sardine or mackerel fillets and cook them skin side up for one minute, turn them over and cook for another two minutes, or until the skin is crisp.
