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Grilled Ginger Tuna with Avocado, Pea and Mint Smash Recipe


Grilled Ginger Tuna with Avocado, Pea and Mint Smash

Credit: Lee Holmes

Tuna is the perfect fish to load up on. It’s extremely high in an often forgotten mineral: selenium. Selenium deficiency can cause a range of gastrointestinal illness such as Crohn’s, ulcerative colitis and coeliac disease. Selenium affects gut flora and helps modify the inflammatory response in the gut while providing antioxidant protection to the gut lining. Enjoy this healthy dose of omega-3 with my delicious avocado, pea and mint smash and you’ve got a winner.

Serves: 2

Ingredients

Method

  • 1 tsp sesame oil
  • 2.5cm piece ginger, peeled & julienned
  • 4 garlic cloves, thinly sliced
  • 2 tuna steaks
  • 1 tbsp olive oil, plus extra for drizzling
  • 50g cooked edamame beans
  • 1 large handful coriander leaves, to serve
  • 2 tbsp sesame seeds, toasted, to serve

  • Avocado, Pea & Mint Smash (makes 1 bowl)
  • 1 ripe avocado
  • ½ cup peas, fresh or defrosted from frozen
  • Handful mint leaves
  • 1 tsp apple-cider vinegar
  • Zest & juice 1 lime
  • Sea salt & black pepper
  • Pinch chilli flakes (optional)
  • Extra-virgin olive oil, for drizzling
  1. In medium frying pan, place sesame oil and heat ginger and garlic until browned, then set aside.
  2. Brush tuna steaks with olive oil and season to taste.
  3. In same pan, fry fish for about 2-3 mins on each side until cooked to your liking.
  4. To make smash, warm peas in small saucepan (no water required) and add mint, apple-cider vinegar, lime juice and zest.
  5. Remove from pan into bowl and add avocado and roughly mash or crush with fork. Season to taste with salt and freshly ground black pepper. Add a hit of chilli if you dare and drizzle with extra-virgin olive oil.
  6. Serve in individual bowls with big spoon of avocado and pea smash topped with tuna steaks and garnished with ginger and garlic mix, edamame, coriander and sesame seeds.



 

Lee Holmes

Lee Holmes is a nutritionist, yoga and meditation teacher, wholefoods chef, Lifestyle Food Channel’s Healthy Eating Expert, blogger and author of the best-selling books Supercharged Food: Eat Your Way to Health, Supercharged Food: Eat Yourself Beautiful, Eat Clean, Green and Vegetarian, Heal your Gut, Eat Right for Your Shape and Supercharged Food for Kids.

Lee’s food philosophy is all about S.O.L.E. food: sustainable, organic, local and ethical. Her main goal is to alter the perception that cooking fresh, wholesome, nutrient-rich meals is difficult, complicated and time-consuming. From posting recipes, her passion to share her autoimmune disease story and help others has snowballed and the blog has recently taken home the overall prize at the Bupa Health Influencer Awards as well as the best blog in the Healthy Eating category. She also runs a four-week online Heal Your Gut program.