Tag Archives: tuna

Summer Puttanesca

Wow! I haven’t blogged for ages! I have been cooking loads but doing so for myself without the pressure to blog at the same time – i used to use my commutes to write blog posts but am using my tube time to watch TED talks, listen to podcasts and read aswell as watching the occasional episode of This Is Us!

Anyway – Summer is here and i fancied a light, fresh pasta dish. Inspired by the NYT Cooking app I cooked Summer Puttanesca – chilli kick, fresh lemon and rich anchovies were lovely in the South London heat tonight!

Serves 2

  • 1 tsp Chilli flakes
  • 2 Cloves Garlic – sliced
  • 1 tin anchovies – chopped
  • 1/2 jar of capers
  • 1 bag rocket
  • 1 Tin tuna
  • 1 bunch parsley (chopped)
  • 2 servings wholewheat spaghetti

Put the spaghetti on to boil as per instructions. In a separate frying pan heat some olive oil and gently fry the garlic and chilli until sizzling and softened. Add the anchovies and capers and allow the anchovies to melt. At this stage, keep mixing all together and add a ladle of the pasta water and add the rocket . Mix together, adding extra water if needed to loosen. Once the pasta is cooked, add it to the mixture and stir in the tuna. Finally stir the chopped parsley through ensuring everything is mixed together and the pasta is smothered in the sauce.

I served my dinner with some toasted lemon zest breadcrumbs on top and a side salad of asparagus, parmesan and pinenuts.


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    Recovery Salad – Watermelon, Feta and Tuna

    I’ve had a tough week – an infection and high blood pressure has had me in an ambulance, at the doctors, in tears, in bed and quite frankly feeling pretty pants!

    I’m on the mend now and more eager than ever to get my diet on track with a focus on maintaining good blood pressure levels and good energy levels – i am supposed to be training for the 3 peaks challenge after all!

    After a long day at work yesterday at the end of which I had a banging headache, I took myself home for a relaxing evening of healthy dinner and catch up on celebrity big brother (my not-so-guilty pleasure!)

    A little reading of The Optimum Nutrition Bible, my trusted Neals Yard Healing Foods book and The Happy Kitchen by Rachel Kelly gave me inspiration for a quick and easy salad which would hopefully help me get some balance and energy back as well as help me feel better.

    Feta, Watermelon and Tuna salad quite honestly sound like three ingredients which should never be eaten together but the salad was fresh, sweet and light. Peppery rocket goes fantastically with salty feta and zingy watermelon and the sweet black olives cut through the fatty tuna. Trust me on this one and if you cant then either leave out the tuna (or substitute for chicken) or switch the watermelon for tomatoes to retain some juicy sweetness.

    The reasons i chose this salad after being poorly this week are :

    Watermelon – rich in vitamin c and antioxidants which are good for immune support and contains potassium which helps to normalise blood  pressure. Watermelons are also good for digestion having a natural diuretic effect.

    Rocket – protects against infections through very high vitamin C content  – it is also used for its energising and detoxifying qualities.

    Tuna – a semi oily fish – good source of magnesium and potassium which are good for heart health and helping keep blood pressure low. Tuna is a great protein, good for energy and heart health.

    Feta – helps supply a sustained energy and help to keep the gut running  nicely ensuring good digestion.

    Ok – so now for the construction of the salad which is nice and easy. Marinate 100g diced tuna steak in some lime juice, olive oil and a teaspoon of oregano and leave to one side. Start to assemble the salad with 80g rocket as the salad base. Scatter over 20g low fat feta (chopped into small cubes), 90g diced watermelon, 1/2 red onion – thinly sliced, 70g black olives (halved). Gently fry the tuna in a pan for 2 minutes (save any of the marinade as this becomes the salad dressing) until sealed on the outside and still pink on the inside. Pop the tuna on top of the salad and scatter some shredded mint leaves and the left over lime and oregano dressing on top. Enjoy and feel good!


    Hormone Balancing Sesame Tuna Salad

    During a stressful time where i am a moody little wotsit; tired, teary and lethargic I wanted to use ingredients which would help to bring me balance – cheer me up, keep my skin and hair healthy, calm me down and taste delicious. Balanced hormones keep weight down, keep us happy, ensure our skin and hair are clear, healthy and strong. Hormone inbalance can disrupt sleep, deplete energy and reduce the strength of our immune system so you can see its important to look after our hormones all the time!

    This tuna salad did just that. Just cooking and putting it together cheered me up – its a very colourful salad. According to some research, Omega-3 rich foods such as tuna can have a positive effect on mental health reducing depression. Cooking the sesame tuna in coconut oil rather than another oil also helps to balance hormones – good for the skin, easy to digest, quick source of energy and protects against bad bacteria. The avocado is also great – its high potassium, vitamins B and E and folic acid are also essential im maintaining hormonal balance. Dark green veggies are powerful sources of antioxidents – here i use kale and broccoli. I could use up a whole blog post on how fabulous kale is so i’ll go into detail another time – suffice to say its amazing! The brightly coloured veggies including radish, mango and carrot are great sources of vitamin C too.  

    Serves 2


    2 Tuna Steaks
    1 Garlic Clove – finely sliced
    2 Red Chillis – finely sliced
    2cm Ginger – peeled and sliced into matchsticks
    1tbsp Sesame Oil
    2tbsp Coconut Oil
    Handful Fresh Coriander – chopped
    20g Cashew Nuts
    3tbsp Sesame Seeds (I used black and white)
    2 Spring Onions – sliced

    200g Kale – I massaged this is a little cold water to soften the leaves slightly
    1 Mango – chopped into chunks
    8 Radishes – sliced
    ½ head broccoli – chopped into florets and cooked to al dente to retain crunch
    1 avocado – diced
    Handful of Coriander – chopped
    1 nest of Whole-wheat Rice Noodles – to cook, place in boiling water for 3 minutes

    1 Chilli – diced
    2tbsp Soy Sauce
    1tbsp Lime juice
    1tbsp Maple Syrup
    3tbsp Sesame Oil
    1tsp AllSpice

    This is the straight forward part! Marinate the tuna in the chilli, ginger, garlic and sesame oil – place in the fridge for at least an hour. Make the dressing my mixing all ingredients together and seasoning to taste. Bring al the salad ingredients together making sure everything is mixed together and pour the dressing on the top. Leave in the fridge to infuse – not for too long though as you don’t want everything to go soggy – I would say 20 minutes whilst you prep and cook the tuna is fine. Meanwhile, toast the cashews in a dry pan for a few minutes, let them brown slightly and start to smell toasty! Leave to one side. Once the tuna is marinated remove from the marinade (I poured the marinade into the salad for extra taste and so as not to waste as those lovely flavours). Mix the sesame seeds together in a bowl and place the tuna steaks into the seeds to cover on all sides. Heat the coconut oil in a frying pan and fry the sesame coated tuna for 3 minutes on each side. This should ensure the steaks are cooked medium and the sesame seeds are nice and toasted.

    To bring together, place the dressed salad on the base of the bowl and top with the tuna steak. Scatter the cashews, remaining coriander and spring onions on top. I defy anyone not to enjoy this salad – its fabulously nutritious, tasty, light and pretty!

    Tuna Nicoise

    After a very busy week and a busy (and food-filled) Easter weekend ahead I wanted a quick and healthy dinner which would revive me after my gym workout and was full of lovely fresh ingredients. Tuna Nicoise it was!

     I’m not going to bore you with the recipe – it was a salad with leaves, boiled potatoes, cucumber, carrots, green beans, anchovies and an egg with a lovely grilled tuna steak on top.

    Tuna is an excellent source of protein and is known for its high level of omega-3 fatty acid which is good for anti-inflammatory health and heart health.

    I will mention the dressing I made though which was very tasty and nutritious and would work nicely with any salad:

    2 tbsp Cider Vinegar

    ¾ tsp Cayenne Pepper

    ½ tsp English Mustard

    1tsp Olive Oil

    Juice of ½ a Lemon

    Cayenne Pepper is known for it anti-irritant and anti-fungal properties – good for fighting infection and colds, it is also a well known digestive aid (often advised in these detox diets people do) as it stimulates the body’s ability to metabolize food and toxins.

    Cider Vinegar is again good for detox and weight loss and has been known to help reduce blood sugar levels and some studies have shown it is good for heart health and fighting infection. 

    I always try and make my own salad dressings so that I can use natural flavours and spices for taste rather than adding salt and sugar – what’s the point of eating a healthy salad if you are going to smother it with mayonnaise or another sugary sauce!

    Enjoy Guys!


    Bikini Diet has started – Tuna and Anchovy Greens for Dinner

    My Summer holiday is in 23 days!!!
    Now begins my healthy-kick, daily yoga sessions and thrice-weekly runs.
    To kick off today’s dinner was from this month’s Good Food magazine. Seared tuna steak for a low-fat protein with purple sprouting broccoli and green beans dressed with an anchovy and caper dressing for taste.
    I am also pleased to say the dish was gluten free (which seems to be trending at the moment!) and went down a treat with Elix, who announced afterwards she wanted to eat it again!
    The dish was very quick and easy to cook and I will definitely be using the salad and dressing idea to accompany chicken, steak, salmon and fishcakes.

    Serves 2

    2 tbsp chopped chives
    12 basil leaves
    2 tbsp chopped mint
    zest and juice of 1 lemon
    2tbsp olive oil
    1 tbsp dijon mustard
    1 tbsp small capers
    6 anchovies chopped
    300g runner beans (i mixed this up half beans and half broccoli – i think broad beans, mange tout, sugar snaps would also work very well)
    2 tuna steaks
    small handful flat leaf parsley
    2 tbsp toasted flaked almonds

    Put the herbs, lemon zest and juice, olive oil and mustard into a food processor and blitz to a puree. Brush 2 tbsp of the dressing onto the tuna steaks and add the capers and anchovies to the remaining. Mix together to make the vegetable dressing.
    Cook the beans (or whatever greens you decide to have) in boiling water for 5 minutes, these should still have a bit of crunch to them to provide a contrasting texture for the tuna and hold up against the punchy dressing.
    Ensure the tuna is fully coated with the dressing and place on a hot griddle pan for 2-3 minutes each side or until cooked to your desire (Elix likes her tuna well done).
    To plate up – pour the dressing over the greens ensuring each and every vegetable has a tasty dash of the fresh sauce. Top with the chargrilled tuna, scattering almonds on top.

    tuna and veg