Pan-Seared Tuna with Citrus-Herb Hydration Salad

Recipe Benefits

• This recipe specifically supports hydration through water-rich vegetables like cucumber and fennel.
• The tuna provides protein, gives you satiety, and supports muscle repair.
• The addition of herbs like mint, parsley, and chervil not only enhances flavor but also adds beneficial antioxidants.

Ingredients

• 1 tablespoons olive oil, plus extra for brushing
• 150g tuna steaks
• Salt and freshly ground black pepper
• 1 fennel bulb, thinly sliced
• 2 shallots, finely chopped
• 1 cucumber, deseeded and finely chopped
• 30g mixed fresh mint, parsley, and chervil leaves, torn
• Juice of 1 lemon
• 2 anchovy fillets
• Lemon wedges, to serve

Instructions

1. Rub 2 tablespoons of olive oil over the tuna steaks and season generously with black pepper. Set aside.
2. In a skillet, heat 2 tablespoons of olive oil and sauté the sliced fennel for 4–5 minutes until just tender. Season with salt and pepper, then transfer to a large bowl to cool slightly.
3. Add the chopped shallots, cucumber, and mixed herbs to the cooled fennel. Mix well to combine the lemon juice and the remaining olive oil.
4. Preheat a heavy frying pan or grill pan over high heat until smoking. Lightly brush the tuna steaks with a bit of olive oil, then sear for about 30 seconds on each side or until cooked to your liking.
5. To serve, place a tuna steak on each plate, top with the hydrating salad, and drape two anchovy fillets over each portion. Drizzle with any remaining lemon and oil mixture from the salad. Serve with lemon wedges on the side.

Nutritional Information

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