Go Back Email Link
–+ servings

Tuna Steak Salad

Lunch
Chunky 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.
No ratings yet
Calories566kcal
Carbs56g
Protein38g
Fats21g
For Exercise Day
Print Recipe Share on Twitter Add to my Meal Plans
Prep Time 35 minutes
Cook Time 35 minutes
Total Time 1 hour 9 minutes
Performance 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
2 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
Tried this recipe?Let us know how it was!