Fresh tuna steaks, unlike tinned tuna, are a good source of Omega-3 fats. In this recipe, tuna is paired with pineapple, an excellent source of manganese and Vitamin C, to make a nutrient-packed light lunch.
100ml seasoned rice vinegar
2 spring onions, trimmed and finely chopped
1 tbsp Dijon custard
½ tsp crushed red pepper flakes
50ml extra virgin olive oil
4 x 150g fresh tuna steaks, about 3cm thick
4 wholemeal baps
For the pineapple salsa:
1 medium fresh red chilli, deseeded and finely chopped
1 tbsp seasoned rice vinegar
1 small ripe pineapple, peeled, core removed and flesh diced
1 small red pepper, deseeded and finely chopped
½ red onion, peeled and chopped
Handful fresh coriander, finely chopped
3 tbsp olive oil
Freshly ground black pepper
1. Put the seasoned rice vinegar, spring onions, Dijon mustard, pepper flakes and olive oil in a shallow bowl and mix well to make a marinade.
2. Coat the tuna steaks with this mixture then leave to marinate in the fridge for several hours, if possible, turning occasionally.
3. For the pineapple salsa, add the chopped chilli to the rice vinegar. Put the diced pineapple in a large glass bowl. Add the red pepper, onion and coriander to the bowl, along with the chilli and rice vinegar mixture and the olive oil. Mix well and season to taste with black pepper. Refrigerate until ready to serve.
4. About 30 minutes before you are ready to cook, remove the tuna from the refrigerator.
5. Put the baps on a low heat in the oven to warm.
6. Heat a grill pan until extremely hot. Grill the tuna for 4-5 minutes per side for rare to medium-rare.
7. Serve on the warmed baps with a good spoonful of salsa.