By Endo Empowered
Tuna & Broccoli Salad
6 steps
Prep:10minCook:4min
Tuna is one of the most delicious forms of fish and has a wonderful texture.
Updated at: Thu, 17 Aug 2023 07:01:02 GMT
Nutrition balance score
Great
Glycemic Index
47
Low
Glycemic Load
49
High
Nutrition per serving
Calories1322.7 kcal (66%)
Total Fat78.8 g (113%)
Carbs102.7 g (40%)
Sugars14.6 g (16%)
Protein62.7 g (125%)
Sodium1585.9 mg (79%)
Fiber24.1 g (86%)
% Daily Values based on a 2,000 calorie diet
Ingredients
1 servings
½ cupquinoa
100gtuna steak
0.5broccoli
cut into smaller pieces
spring onion
1carrot
peeled into ribbons
1avocado
fresh coriander
fresh mint
sprouts
Dressing:
Instructions
Step 1
Whisk all the dressing ingredients in a jug. Taste and season with salt, pepper, then set aside.
Step 2
Bring a pan of water to the boil, add the noodles and cook for 5 minutes. Drain, then run under cold water for 2-3 minutes until cool and silky. Put in a mixing bowl and toss with a few drops of sesame oil to stop them sticking.
Step 3
Heat a griddle pan or heavy-based frying pan over a high heat until smoking. Drizzle the tuna with oil and season with pepper. Sear for 2 minutes on each side for rare or longer if you like. Remove and set aside, covered loosely with foil.
Step 4
Add the broccoli to the griddle pan and griddle, turning, for 2-3 minutes until starting to colour and soften a little. Splash over the soy sauce, then griddle for another few minutes until tender but retaining a little bite.
Step 5
5. Add the spring onions, carrot ribbons and avocado to the noodles, then toss with the herbs, cooked broccoli and dressing.
Step 6
6. Slice the seared tuna, lay it over the salad and sprinkle with herb leaves. Serve with lime wedges for squeezing.
View on Delicious Magazine uk
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