High-Protein
Pan-roasted Tuna
30 mins
Easy
1 Serving
In this simple lunch/dinner dish we take protein-packed and omega-3 boosting tuna and add it to our Hasselback roasted squash to give a great mood-boosting lunch and dinner option.
Brilliant Bases Used In This Recipe
About This Recipe
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.
Log In To Access This Free Recipe
Log in today and gain access to this recipe to get a taste of how we elevate your mealtimes with Elevated Food For Life.
Ingredients
1 Hasselback-cut squash head (around 100g/4oz)
180g/6.3oz tuna loin steak
5tsp pomegranate seeds
4tsp Grade A maple syrup
100g/4oz tenderstem broccoli
5tsp crispy bacon bits
1tsp toasted flaked almonds
1tsp chillies
1tsp smashed garlic
3tsp pomace/olive oil
2tsp butter Herbs of choice, stalks for pan frying eg Greek basil
Salt and pepper to taste
Nutrition Per Serving
Calories
492
Fats
15G
Carbs
38G
Protein
50G
Method
Pre-heat the oven to 180C/360F (fan) or 220C/430F (convection)
If not pre-prepared, prepare a Hasselback squash as per the video below
Place the Hasselback squash on an oven tray, drizzle with maple syrup and bacon bits
Wrap pre-blanched broccoli or other greens (see video below), almonds, garlic, chillies and butter in tin foil and also place on the tray.
Place both in the oven for around 15 minutes until piping hot
Meanwhile, heat a shallow frying pan and add a splash of oil and the Greek basil
Carefully place the tuna loin in the pan and allow to cook 3-4 minutes on each side until caramelised
Plate the tuna, the squash and the greens and sprinkle pomegranates over
Add other herbs such as basil to garnish
