Tuna Steak Salad
LunchChunky tuna steaks marinated in a balsamic vinegar glaze served up with roasted baby potatoes and a wild leaf salad. The flavours and ingredients are so simple and when combined make up a really tasty meal.
Calories566kcal
Carbs56g
Protein38g
Fats21g
For Exercise DayPerformance Benefits
Tuna is a great source of protein which is needed to support growth, repair and maintenance of cells. This meal will provide you with 38g per serving of a complete protein - containing all of the essential amino acids.
Health Benefits
This recipe will provide you with a number of B Vitamins, particularly B1, B6 and B12. Female athletes have a higher risk of developing Vitamin B12 deficiency, and it is important to keep B12 levels topped up, particularly around high intensity exercise.
Expert Tips
This would be a great meal to throw together after a training session when looking for something light and easy to consume.
Equipment
- Pot
- Deep dish
- Baking tray
- Large salad bowl
- Small bowl
- Non-stick pan
Ingredients
- 1 tbsp Olive oil
- 300 g Tuna steaks
- 10 Baby potatoes
- 2 tsp Mixed herbs
- ½ tsp Garlic powder
- 1 pinch Salt
- 1 pinch Black pepper
- 2 tbsp Olive oil
- 2 cups Wild leaf salad
- 1 Red bell pepper (chopped)
- 80 g Sweet corn
- 6 Cherry tomatoes (chopped)
- ½ Red onion (chopped)
- 1 tbsp Olive oil
- 1 tbsp Balsamic vinegar
- 1 tsp Dijon mustard
- 1 tsp Honey
- ¼ tsp Salt
Tuna Marinade
- 4 tbsp Balsamic vinegar
- 4 tbsp Orange juice
- 1 tsp Honey
- ½ tsp Chilli powder
- 1 clove Garlic (crushed)
- 1 pinch Salt
Servings
Instructions
- Combine the ingredients for the tuna marinade in a deep dish. Add the tuna steaks and use a spoon to coat the steaks in the marinade.
- Leave to sit for a half hour (or longer if you can).
- Bring a pot of water to the boil. Add the baby potatoes and cook for 10 minutes until tender. Preheat the oven to 200℃ while they cook.
- Drain the potatoes and empty onto a baking tray.
- Pour a tbsp of olive oil over the potatoes, followed by the herbs, garlic, pinch of salt and pepper. Mix around to coat the potatoes.
- Place the tray in the oven and cook at 200℃ for 20 minutes, turning after 10 minutes.
- Meanwhile, toss the salad leaves, red pepper, sweetcorn, tomatoes and onion in a large bowl.
- In a small bowl or jug, combine 1 tbsp of olive oil and balsamic vinegar, 1 tsp of Dijon mustard and honey and a pinch of salt and pepper. Pour over the salad and mix well to fully coat the leaves.
- Heat 1 tbsp of olive oil on a pan over a high heat.
- Once hot, place the tuna steaks on the pan and cook for approximately 2 minutes on each side. Drizzle the marinade over the steaks as they cook.
- Remove the potatoes from the oven and serve alongside the pan fried tuna steaks and fresh balsamic salad.
Nutrition
Serving: 1ServingCalories: 566kcalCarbohydrates: 56gProtein: 38gFat: 21gSaturated Fat: 3gPolyunsaturated Fat: 2gMonounsaturated Fat: 14gCholesterol: 44mgSodium: 656mgPotassium: 1784mgFiber: 7gSugar: 25gVitamin A: 179ugVitamin C: 142mgCalcium: 66mgIron: 3mg
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