Pan-roasted Tuna

In this simple lunch/dinner dish we take omega 3 and protein-packed tuna and add it to our Hasselback roasted squash to give a great mood-boosting lunch and dinner option. Butternut squash is packed with mood-boosting nutrients such as magnesium, potassium, manganese, vitamin A and B vitamins, while tuna also has a number of mood enhancers, including omega 3 fats, protein, potassium, selenium and vitamin B12. Broccoli, meanwhile, is a nutritional superstar thank to high levels of vitamins K, C and A, while it is also high in folate, the natural form of folic acid or vitamin B9 When it comes to antioxidants, few plants can beat the humble pomegranate which has three times the antioxidant activity of red wine or green tea.

1. Pre-heat the oven to 180C/360F (fan) or 220C/430F (convection)

2. If not pre-prepared, prepare a Hasselback squash as per the video below

3. Place the Hasselback squash on an oven tray, drizzle with maple syrup and bacon bits

4. Wrap pre-blanched broccoli or other greens (see video below), almonds, garlic, chillies and butter in tin foil and also place on the tray.

5. Place both in the oven for around 15 minutes until piping hot

6. Meanwhile, heat a shallow frying pan and add a splash of oil and the Greek basil

7. Carefully place the tuna loin in the pan and allow to cook 3-4 minutes on each side until caramelised

8. Plate the tuna, the squash and the greens and sprinkle pomegranates over

9. Add other herbs such as basil to garnish