Seared tuna steak with salsa and cous-cous

Another low-cal, low-fat, low-carb quick lunch / dinner

seared tuna steak with salsa and cous-cous

This is another one of my quick lunches for the pre-surgery diet before I have my weight-loss surgery, though of course it’s a delicious dish in its own right.  If you are not following a strict pre-op diet for bariatric surgery, feel free to adjust the quantities, of course, though I found this to be surprisingly filling!

Ingredients (for one person)

  • small tuna steak (approx. 100g)
  • 3 small tomatoes
  • 2tbsp cooked cous-cous (seasoned with a pinch of salt at time of cooking)
  • salt (to taste)
  • garlic (to taste; fresh or granules – if fresh, crush or chop very finely)
  • chilli (to taste; fresh or powder – if fresh, chop very finely)
  • coriander leaves (to taste; fresh or dried – if fresh, chop finely)

Method

Cook the cous-cous and set aside. If you really want to give the whole dish a kick, you can add garlic and chilli to the cous-cous straight after cooking.

Cut the tomatoes into very small chunks, season to taste with salt, garlic, chilli and coriander leaves.  I used dry store-cupboard ingredients for this as I wanted a fuss-free, quick lunch, but of course you can use fresh ingredients for an even richer, fresher flavour! Set aside. 

Pre-heat a griddle or non-stick pan until it’s sizzling hot.  Lightly season the tuna with salt, garlic and chilli (powders work best here so you don’t burn the fresh ingredients, and they stay on the tuna steak better).  Place on the hot griddle and sear for a minute or two, then turn over and sear the other side.  The aim is for the middle to stay nice and pink (that’s how I like it, but of course you can cook it more thoroughly if you prefer your tuna well-cooked). 

Serve the tuna with the tomato salsa and cous-cous on the side. 

Gloriously simple, gloriously good!

Disclaimer: I am not a dietitian or medical professional.  These are simply ideas based on meals I have created to suit my own dietary needs and, as I’ve enjoyed them, I wanted to share them. If you are unsure about the suitability of any ingredients or recipes on my blog for your own requirements, please check with a health professional first. 

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Gloriously Simple Tuna Salad

Here’s one of my regular quick, filling & healthy lunches.

I’ll give you today’s quantities & ingredients, but it really is down to whatever you happen to have available on any given day.  The beauty of that is that you don’t get bored of it if you keep changing some of the ingredients.

Today’s makes enough for 2 generous portions or 1 super-greedy portion (i.e. for me, it’s one portion!).

Assuming 2 portions, it comes in at under 180kcals per portion!

Although it’s not strictly-speaking low-fat, it is low-cal and full of GOOD fat in the form of extra virgin olive oil. Remember to use a really good quality extra virgin olive oil here, as you’re not using a lot of it, so it’s essential to get the best & strongest taste.

For 2 portions, I’ve used: 
  • 40g rocket
  • 80g cucumber, diced
  • 120g (1-2, depending on size) tomatoes, diced
  • 1 large spring onion (the large salad onions…approx 50g chopped)
  • 2tsp extra virgin olive oil
  • 1 can John West No Drain Tuna in a little olive oil (you can use different brands of course, and it doesn’t have to be in olive oil if you prefer it in brine…I just like using this one as it’s a bit tastier and less dry, without having tons of calories)
  • salt & pepper (to taste)
Method

Just throw all the ingredients into a large bowl, mix well and serve!

Gloriously Good, Gloriously Simple!

For more recipes, tips & general foodie stuff, go to www.gloriouslygoodfood.com