Mashed peas and spinach with grilled tuna Recipe

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serves:

4

Prep:

15 min

Cooking:

10 min

Nutrition per portion

RDA
Calories 300 kCal 15%
Fat 7g 10%
  -  Saturates 2g 10%
Carbohydrates 13g 15%

Mashed peas and spinach with grilled tuna is an eye catching low-carb dinner that’s packed with healthy fats. This brightly coloured mash is a perfect go-to when you need something on the table in a hurry. The clean, green and healthy flavours pair beautifully with the full flavours of tuna steak in this dish. Be wary of choosing your tuna – fishmongers should know the origin and steer clear of the overfished, threatened blue fin variety. Mashed peas with spinach is a great alternative to mashed potatoes for when you want something a bit lighter. We’ve used butter beans to add extra texture and protein to this vibrant and healthy mash, but if you can’t find them, cannellini beans would also work. This simple dish of mashed peas and spinach with grilled tuna is a satisfying weeknight meal that you’ll want to make again and again.

Ingredients

  • For the mash
  • 400g spinach
  • 150g peas, defrosted
  • juice of 1 lemon
  • 4tbsp fat free crème fraîche
  • 1 x 400g tin butter beans, drained
  • For the tuna
  • 4 x 120g tuna steaks
  • 2tbsp sesame seeds
  • ½ tsp chilli flakes
  • To serve
  • pea shoots, to serve
  • lime wedges, to serve

Method

  • To make the mash, place the spinach in a large colander and pour over boiling water. Drain and pat it dry with a paper towel. Blitz the spinach together with the peas, lemon juice, crème fraîche and drained beans, then season well with salt and pepper.

  • To cook the tuna, heat a frying pan to a medium high heat. Sprinkle the steaks with the ½ tsp salt, the sesame seeds and chilli flakes. Fry the tuna for a few minutes on each side. Serve the tuna steaks on top of the spinach and pea mash, and top with pea shoots and lime wedges.

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