432g tin crushed pineapple in natural juice, drained, 1 tbsp juice reserved
½ green pepper, deseeded and finely diced
1 red chilli, deseeded and finely diced
2 tbsp fresh coriander, washed and finely chopped
1 lime, juiced
4 tuna steaks
1 tbsp olive oil
75g watercress, to serve
1. Chop the pineapple into small pieces. Put in a bowl with the pepper, chilli and coriander. Add the reserved pineapple juice and lime juice and stir well to combine. Set aside.
2. Heat a griddle pan to high. Brush the tuna with the oil and season well. Griddle for 1½ minutes on each side for medium or 3 minutes each side for well-done. You may need to do this in 2 batches.
3. Serve the seared tuna steak with the salsa and the watercress.
Each serving provides:
13.7g carbohydrate 1.8g fibre 25.3g protein 3.9g Fat
Watercress ... with deep green leaves, and crisp, paler stems, watercress is related to mustard and is one of the strongest-tasting salad leaves available. It has a pungent, slightly bitter, peppery flavour and is highly nutritious, containing significant amounts of iron, calcium, vitamins A, C and E. It's sold in either bunches or bags, and is good combined in a salad with milder leaves, or made into soup.
Watercress is available all year round but is at its best from April until September.
Choose the best:
Go for crisp, dark green leaves, with no sign of yellowing or wilting.
Wash and shake dry just before you're about to use it. Both the leaves and stems are edible - just trim off any tough roots.
Watercress is highly perishable, so store it in a perforated bag in the fridge and eat it within a couple of days. Alternatively, treat it like a bunch of flowers and put in a glass of water in the fridge, covering the leaves with a plastic bag - it can last a little longer that way.
In a salad with rocket and orange segments; combine with potatoes in a soup; use in tarts and omelettes; use to make sandwiches or as a garnish for cooked foods such as game.
A variety of recipe ideas are found within this blog, and not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.
All the best Jan