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Friday 24 March 2017

Tuna Steaks Seared : Served With A Pineapple Salsa

This sweet and spicy salsa goes brilliantly with tuna, but is also great with pork chops, too!

Serves Four
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

Recipe idea from here 

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.

Prepare it:
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.

Store it:
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.

Cook it:
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


eileeninmd said...

Hello, This looks delicious! I love the Tuna and the peach salsa! Happy Friday, enjoy your day and weekend!

Jenn Jilks said...

What a great idea! I'd replace the coriander with spinach. Hubby loathes it!

Linja said...

Looks really tasty! I limit my intake of tuna because of mercury, but the oils are healthy.

JFM said...

How I wish that my hubby would eat fish!!!
This looks and sounds delicious!!!

Big Hugs~

Valerie-Jael said...

Another wonderful recipe. Thanks so much for sharing. Hugs, Valerie

Christine said...

I've never made tuna steaks, might be time to try!

sage said...

You're making me hungry!

William Kendall said...

Sounds like a good meal, if one favours seafood.

Connie said...

That's what I call a fresh and health meal . . . It almost looks too pretty to eat, but then again, who could resist, Yum!

Carla from The River said...

Yum, this looks so good. Our local market has a new seafood market, I am going to check out tuna steaks. Thank you for sharing.

happyone said...

Yummy, that looks delicious.

Sue (this n that) said...

Oh how lovely and refreshing. Even though we're into Autumn here, it's still lovely to have a light fish meal. I really feel this recipe will go with many things as well. Cheers and thanks :D)

Lady Fi said...

The pineapple salsa sounds nice!

Anonymous said...

I always think of my sister when I see tuna; it's one of her favorites.
Have a wonderful weekend.

Linda said...

It looks colourful, healthy and delicious, Jan!

Linda said...

I absolutely love berries and would much prefer to have them as a dessert than cakes or pies. Thank you so much for all you share, Jan, your posts are always fascinating and helpful.

Sandra Cox said...

The salsa looks lovely.
Happy Mother's Day.

Lowcarb team member said...

Linda said
"I absolutely love berries and would much prefer to have them as a dessert than cakes or pies. Thank you so much for all you share, Jan, your posts are always fascinating and helpful"

Many thanks for your lovely comments on the low carb diabetic blog ...
The berries post Linda refers to is here

All the best Jan

Snowbird said...

Pineapple salsa? yummy! I grow watercress in a bowl, if you buy some from a greengrocer with a little root on it will happily grow on all year. xxx

Magic Love Crow said...

Looks so good! Thank you!!!

Revrunner said...

Tuna steak is one of my favorites, especially with some thyme, pepper and a dash of salt.