Tuna / Hake with Salsa Verde and Tomato Salsa
The Mediterranean diet is the ultimate in healthy eating. This recipe is an example of how to do it – olive oil uncooked, fresh herbs, salad veg, citrus juice, oily fish with omega 3 and no processing. I wish it was all local but hey ho, Winter in Ireland!
I added raw coleslaw veggies – red cabbage, fennel, carrot, onion as a small additional side dressed with vinegar to bulk up the fibre count- these are not included in the Nutri-analysis.
Tuna is a big fish, living longer and therefore more likely to store ocean toxins such as heavy metals. Enjoy occasionally, not weekly. Hake, Cod, Monkfish are also a nice thick fish, suited to this recipe.
Salsa Verde packs a powerful flavour punch and is rich in omega 9 and 3. It can leave a garlic after-taste the following morning 🙂 but it is worth in.
Tuna: Carb 6g Fibre 2.5g. Protein: 51g Fat: 35g kCals: 518
Hake: Carb 6g Fibre 2.5g Protein: 51 Fat: 35 kCals:514
150g, raw Tuna Steak or 200g white fish
5g olive oil
Salsa Verde – (250ml ) – 6 x 40ml servings
30g, 8 anchovy fillets, drained and chopped
30g, 2 tbsps capers, drained
2 teaspoons English mustard or dry powder,
2 gloves garlic (1 sliced and 1 crushed)
3 tbsps lemon juice
180ml, 12 tbsps extra virgin olive oil
30g, 1 large bunch flat leaf parsley or more
30g, 1 large bunch fresh basil leaf or more
Black Pepper and Sea Salt
Tomato Salsa – 4 servings
1/2 small red onion, finely chopped
1 glove garlic, crushed
1/2 a lime, juiced
1-2 tbsps coriander chopped
salt and black pepper
- Gather all the ingredients in 1 place and measure out each ingredient before you start mixing
- You will have leftover salsa verge and tomato salsa for another meal
- Salsa Verde – Chop the anchovy and capers to a paste- I just chopped finely and mixed together
- Add the other ingredients and mix together. DONE
- Tomato Salsa- As before just chop and mix.
TUNA: Heat the olive oil in a frying plan to 7 (induction hob 1-10)
When hot add the tuna and leave it sit for 2 mins, it will gently sizzle, then turn down the heat to 6 and turn over to the other side for 1 to 2 mins. Just 1 min if you want it a little pink. It cooks really quick. Drizzle it with a little fresh lime or lemon juice or soy sauce.
White Fish: Pre-heat the oven to 180 for 10 minutes. Oil the base of an oven dish and bake the fish, skin-side down for 15 to 20 mins depending on its thickness. Drizzle with lemon juice, half way through its cooking time. You don’t want to see very translucent white flesh as you look at it side on, you want it to look firm and solid white.
To Serve: Serve the fish with 25g of salsa verde on top with the tomatoes on the side and any other vegetable you wish on the side. I fried asparagus lightly with the tuna. I added raw coleslaw veg (red cabbage, fennel, carrot, onion) leftover from an earlier meal, to bulk up the fibre count while not adding to kcal count.
6 servings Salsa Verde totals: 9g Carb, 12g protein, 205g Fat, 1733 kcals, 3g Fibre
1 x 40ml serving: 1g carb, 2g protein, 34g fat, 289 kcals, 1g fibre
4 servings Tomato Salsa Totals: 18g Carb, 5g protein, 1g Fat, 99 kcals, 8g Fibre
1 serving: 4.5g carb, 0.5g protein, 0g fat, 25 kcals, 2g fibre