How to make fresh tuna and bean salad

Unlike canned tuna, fresh tuna is rich in health-promoting omega-3 oils. In addition to their proven heart benefits, these oils can alleviate inflammatory conditions such as rheumatoid arthritis and joint stiffness. One weekly serving of oily fish, such as herring, salmon, mackerel, or fresh tuna, provides your daily requirement. What better way could there be to get those all-important omega-3 oils? Arrange strips of lightly seared tuna next to a lemony bean salad infused with garlic and basil for a tangy lunch or starter. Here's a great recipe for enjoying the incredible nutrients found in tuna.

Preparation 20 minutes

Cooking 1 minute

Serves 4

• 1 small red onion
• 1 can (400 g/14 oz) cannellini beans
• 1 small clove garlic, chopped
• Zest of 1 lemon
• 60 g (4 tbsp) chopped fresh parsley
• 8 fresh basil leaves, finely shredded, plus extra whole leaves, to garnish
• 30 ml (2 tbsp) olive oil
• 150 g (1/3 lb) tuna steak
• 4 lemon wedges, to garnish

1. Thinly slice the onion. Drain and rinse the cannellini beans. In a bowl, mix the cannellini beans with the garlic, onion, lemon zest, parsley, shredded basil and oil. Cover and let stand for 15 minutes.

2. Meanwhile, cut the tuna steak into slices about five centimetres (two inches) thick. Heat a heavy nonstick frying pan over high heat, add the tuna slices and sear for 30 seconds. Turn the fish over and sear for another 30 seconds. Remove from the heat immediately.

3. Divide the bean salad among four plates. Arrange three to four tuna slices on one side, and garnish each portion with a lemon wedge and whole basil leaves.

Alternative ingredients

• Use 240 grams (1/2 pound) smoked mackerel, boned and flaked, instead of the tuna.
• Grilled haloumi cheese (available at Middle Eastern markets) is a delicious vegetarian alternative with the bean salad. Broil the slices on high for 30 seconds on each side.
• You can top this salad with broiled salmon fillets. Broil them on high, skin side down, for one minute until just firm.

The frying pan must be very hot so that the tuna browns and cooks almost immediately. If you do not have a nonstick pan, add 15 millilitres (one tablespoon) olive oil or canola oil before adding the tuna. Use tongs for turning the tuna, or try a spatula and fork. For rare tuna still pink in the middle, sear the steak whole for 30 to 60 seconds on each side, then remove from the heat and slice. This method is best suited to really fresh raw tuna. Frozen tuna is better cooked until opaque.

Nutritional information: 220 calories • 10 g fat • 2 g saturated fat • 15 g carbohydrates • 17 g protein • 5 g fibre