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Seared tuna with pesto bean salad
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2 of your 5 a day
200g green beans, trimmed and halved
1 tbsp olive oil
5 salad onions, chopped 400g can mixed bean salad in water, drained and rinsed
2 tbsp hot red chilli pesto with tomato
2 tuna steaks (about120g each)
½ lemon, juice
large handful rocket leaves
1. Bring a pan of water to the boil and blanch the green beans for 2 minutes, then drain and refresh under cold water. Pat dry with kitchen paper and set aside. Return the pan to the hob with ½tbsp oil. Fry the salad onions for 2-3 minutes, until starting to soften, then tip in the mixed beans, pesto and green beans, warming through for a few minutes. Take off the heat and set aside while you cook the tuna.
2. Brush the tuna with the remaining ½tbsp oil and season both sides. Griddle over a high heat for 2 minutes, then turn, squeeze over the lemon juice and cook for 2 more minutes (if you prefer your tuna steaks cooked right through, give them another minute on each side).
3. Stir the rocket into the beans; season and serve with the tuna steaks.
Fresh or tinned, tuna is rich in protein and the vitamins B12 (good for blood and beating tiredness) and D (which helps the body to absorb calcium).
Mixed bean salad
Pinto, haricot and flageolet are some of the beans in this mix. They’re all low in fat, rich in fibre and protein, and ideal as part of your five-a-day.
This recipe first appeared in Waitrose Kitchen magazine. myWaitrose members can download the Waitrose Kitchen app edition for FREE. Find out more.
Typical values per serving:
This recipe was first published in Wed Apr 01 17:15:00 BST 2015.