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Seared tuna with tomato and olive salad

Seared tuna with tomato and olive salad

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If you like healthy, light dinners, this seared tuna salad is a winner. Quick to make and cook, it's full of flavour too.

Serves: 2

Ingredients

Chef James Martin sugggests thawing frozen fish fillets in milk to absorb the 'frozen' taste and add a 'fresh caught' taste.

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1 tuna steak about 240g (7½oz)
A little olive oil
Salt and freshly ground black pepper

For the salad:

4tsp extra virgin olive oil
2tsp balsamic or red wine vinegar
2 anchovies, roughly chopped
1 small clove garlic, finely chopped, optional
Half a small red chilli, finely chopped
8 baby plum or cherry tomatoes, halved
8 black olives, halved and pitted
Good handful of flat-leaf parsley leaves
A few basil leaves
4 small squares of ready-made focaccia bread, warmed through, to serve

Method

Brush the tuna steaks with a little olive oil and season with salt and pepper. Cook in a large frying pan, or on a griddle, over a high heat for 2 mins each side. Set aside on a warm plate.
To make the salad, mix the oil with the vinegar, anchovies, garlic, if using, and chilli in a small bowl for the dressing. Slice the tuna thickly and arrange on two plates with the tomato and olive halves, parsley and whole or shredded basil leaves. Drizzle with the dressing. Serve with warm focaccia. (Not suitable for freezing).

Nutritional values are for maximum number of servings Feature: Kate Moseley. Photos: David Jordan. Props stylist: Sue Radcliffe

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Nutritional information per portion

Calories 460(kcal)
Fat 24.0g
Saturates 5.0g

This nutritional information is only a guide and is based on 2,000 calories per day. For more information on eating a healthy diet, please visit the Food Standards Agency website.

Guideline Daily Amount for 2,000 calories per day are: 70g fat, 20g saturated fat, 90g sugar, 6g salt.