Ginger-Seared Tuna

Ginger-Seared Tuna with Avocado, Pea, and Mint Smash Recipe

In this guest post, wholefoods chef and best-selling author Lee Holmes shares a fantastic gut-healing recipe of seared tuna with delicious side of pea mash from her blog.

Meet Lee in-store at Kitchen Warehouse and learn how to create a supercharged kitchen and use food as a force for joy in all aspects of your life. Go to bit.ly/meetleeholmes for more details.

Ginger-Seared Tuna

Tuna is the perfect fish for loading up on selenium, with just one serve providing more than double the average adult daily requirement. Selenium is one of the minerals that is often low in people with gastrointestinal illnesses such as ulcerative colitis, and Crohn’s or coeliac disease. Selenium helps modify the inflammatory response in the gut, while also providing antioxidant protection to the gut lining.

The humble pea is a fibre rich food to help improve your gastrointestinal function and can boost deficiency-related issues, such as folate-deficiency. Peas pair beautifully with tuna, so if you’re looking for a good lunch or dinner option then why not try my Ginger-Seared Tuna with Avocado, Pea and Mint Smash.

Here, all the goodness of tuna is paired with a gorgeously green and super addictive—not to mention super easy!—avocado, pea, and mint mash.

Equipment

Ingredients

Tuna

  • 1 tsp sesame oil
  • 2.5cm knob of fresh ginger, peeled, and cut into matchsticks
  • 4 garlic cloves, thinly sliced
  • 2 tuna steaks
  • 1 tablespoon extra virgin olive oil, plus extra for drizzling
  • Sea salt and freshly ground black pepper
  • 45g cooked shelled edamame beans, to serve
  • 1 large handful of mint or coriander (cilantro) leaves, to serve
  • 2 tablespoons sesame seeds, toasted, to serve (optional)

Avocado, Pea, and Mint Smash

  • 75g fresh peas or thawed frozen peas
  • 1 handful of mint leaves
  • Finely grated zest and juice of 1 lime
  • 1 ripe avocado, chopped
  • 1 tsp apple cider vinegar
  • Pinch of chilli flakes (optional)
  • Salt and pepper to taste

Instructions

  1. Heat the sesame oil in a frying pan over medium heat. Sauté the ginger and garlic for a few minutes until golden, then transfer to a small bowl.
  2. Brush the tuna steaks with the olive oil and season with sea salt and freshly ground black pepper. Add them to the pan and fry for 2 to 3 minutes on each side, until cooked to your liking. Set aside.
  3. Meanwhile, to make the avocado, pea, and mint smash, cook the peas until just tender, then place in a bowl, add the remaining ingredients, and roughly mash or crush with a fork. Season to taste.
  4. Serve the tuna steaks on a bed of avocado and pea smash, drizzled with a little olive oil, garnished with the sautéed ginger and garlic, and topped with the edamame beans, herbs, and sesame seeds.

Lee is a certified holistic health coach, yoga teacher, wholefoods chef, and a best-selling author of several books including “Supercharge Your Life”. Visit her website at www.superchargedfood.com.

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