Heart-healthy tuna Niçoise salad

This is a wonderful, nutrient-dense salad, filled with flavour and very satisfying.

INGREDIENTS

handful baby spinach or mixed salad leaves

5-6 raw green beans, thinly sliced lengthways

2 large tomatoes, cut into wedges

1 free-range egg, hard-boiled and cut into quarters

6-7 black olives, pitted

5 canned anchovies, drained

olive oil, for cooking

1 fresh tuna steak, about 150g

FOR THE DRESSING

2 tablespoons extra-virgin olive oil

1 teaspoon balsamic vinegar

sea salt

black pepper

METHOD

Arrange the spinach, beans, tomato wedges, boiled egg wedges and olives on a plate. Place the anchovies over the top in a circular pattern.

Heat a ridged grill pan or frying pan with a little olive oil over a medium-high heat. Add the tuna steak and cook for about 3 minutes on each side, so that it’s still slightly pink in the middle. Don’t move it around while cooking, apart from turning it over once. Remove from the heat.

Combine the dressing ingredients and season with salt and pepper. Slice the tuna into 5 mm-thick slices, and arrange the slices on top of the salad. Drizzle over the dressing and serve.

GOOD FOR

Skin: Acne

Joints & bones: Osteoporosis

Respiratory system: Asthma

Metabolic system: Diabetes (Type 2)

Heart & circulation: High blood pressure, High cholesterol

Reproductive & Urinary systems: Problematic periods

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