Seared tuna with mango and watercress

Calories: 330  Preparation: 10 mins  Cooking: 8-10mins  Serves: 4

Ingredients

• 1 ripe mango          

• 1 small red onion, sliced

• 100g bag watercress

• 25g brazil nuts, roughly chopped

• Juice 1 lime

• 1 tbsp sunflower oil plus 1 tsp

• 1 tsp thai fish sauce

• 1 red chilli, deseeded and chopped

• 4 tuna steaks

Key benefits: antioxidants, omega-3 fats, allium compounds, flavonoids, glucosinolates and folic acid. Research from the Institute of Food Research, Norwich, found that when glucosinolates (in watercress and rocket) and selenium (in tuna and Brazil nuts) are combined, their body-protecting potential increased by up to 13 times. 

Method

Use a potato peeler to remove the skin from the mango; cut the flesh off the mango slicing either side of the large flat stone. Finely slice the flesh. Mix together the mango, onion, watercress and Brazil nuts.

Whisk the lime juice, 1 tbsp sunflower oil, fish sauce and chilli together and set aside.

Heat a griddle pan until hot. Rub the remaining oil onto either side of the tuna steaks then place them on the hot griddle. Cook for 2-3 mins or until bar marked, then carefully lift the steaks and turn them 90 degrees before cooking for another 2-3mins. Turn them over and repeat.

Divide the salad between four plates, drizzle over the dressing, then top each with a tuna steak, placing it on the plate with the bar-marked side up. Serve straight away.

Fat: 15.1 Saturated Fat: 3.0 Carbohydrate: 11.2 Protein: 38.0 Fibre: 2.6 Salt: 0.46