Seared tuna steak with crunchy salad and avocado dressing
On this week’s Get Nourished, Zoe Bingley-Pullin shows us how to dish up a simple seared tuna steak with crunchy salad and zesty avocado dressing.
If you’re looking for a gentle way to ease into eating fish, Zoe Bingley-Pullin seared tuna with crunchy salad and avocado dressing recipe is definitely it.
“It’s creamy, buttery, soft, not fishy; in fact, it tastes a lot like tender beef,” she says.
Tuna’s versatility is not just in the cooking – it’s in the health space, too.
“It’s rich in nutrients that support skin, hair and nail health,” Zoe says, making it a deliciously healthy go-to if you’re craving some extra winter nourishment.
This simple, unfussy dish packs a flavour- and health-promoting punch.
Zoe Bingley-Pullin’s seared tuna with crunchy salad and zesty avocado dressing:
IngredientsFor the tuna steak: 2 x 150-200g tuna steak, 1-2 tbsp extra virgin olive oil 1 garlic clove, crushed ½ tsp lemon zest 1-2 tbsp lemon juice Sea salt and pepper, to taste For the avocado dressing: 1 tbsp raw honey 1 avocado, skin and seed removed 1 red chili deseeded and roughly chopped 2 tbsp apple cider vinegar 1-2 cloves garlic 1 tbsp mixed zest, (orange, lemon and lime) ¼ cup fresh mint leaves ¼ cup basil leaves ¼ cup extra virgin olive oil 2 tbsp water, if needed For the raw vegetable salad: 1 red capsicum, deseeded, cut into 2-3 cm lengths 1 cup green beans, cut into 2-3 cm lengths 1 cup raw broccoli, cut into florets 1 cup beetroot, grated 1 cup carrot, grated 2 cups baby rocket, washed
|
MethodStep 1. Mix tuna ingredients together in a bowl and marinate for 10 minutes. Step 2. While the tuna is marinating, combine all dressing ingredients in a blender and blend until smooth. Set aside until needed. Step 3. In a large mixing bowl, toss capsicum, beans, broccoli, beetroot, carrot and a spoonful of avocado dressing. Step 4. Heat a griddle pan over medium heat. Cook tuna steaks for 2-4 minutes on each side for medium-rare. Step 5. To serve, plate up the tuna steaks with a handful of rocket leaves, some crunchy salad and the avocado dressing. Drizzle with a little extra-virgin olive oil and enjoy!
|
More recipes from the Get Nourished kitchen:
