Tuna Super Nutrient Stir Fry

Tuna Stir Fry

The vibrant colours and variety of textures make this dish interesting and tasty.  Each ingredient contributes nutritionally to make this recipe a fabulous source of a wide range of essential nutrients.  Rich in fibre and low GI.  The ingredients can be varied depending on the season – choose a colourful mixture of seasonal vegetables and an oily fish of your choice!

2 tuna steaks

1 pepper – deseeded and chopped

1 red onion – peeled and chopped

About 10 baby sweetcorn – chopped

A few handfuls of seasonal green leaves – e.g. spinach, kale, spring greens – chopped

Handful of samphire - trimmed

Small red chilli – chopped finely

2 cloves garlic – peeled and finely chopped

About 2 cm root ginger – peeled and finely chopped

3 tablespoons olive oil

Black pepper to taste

Heat 2 tablespoons oil in a wok or large pan.

Add the onion, sweetcorn and pepper to this warmed oil and heat over a medium heat for about 5 minutes stirring from time to time.

Add the garlic, chilli and ginger to the vegetables and continue cooking for another minute or two.  Heat the remaining oil in another pan and when the oil is hot cook the tuna steaks over a medium to high heat until just cooked.

Remove the tuna from the pan and put to one side.

Add the green leaves and spirulina to the vegetable mixture and continue to cook for a few minutes stirring well until the leaves are wilted.  Season with black pepper to taste.

Place the vegetables on a serving dish or individual plates and top with the tuna, which can be sliced to your preference.

Tuna is a rich source of Omega 3 essential fatty acids and protein.  It also contains vitamins A, E & D.

Garlic and onions have excellent anti-viral properties. They have good antioxidant properties and contain many other micro nutrients.

Dark green leafy vegetables - the vibrant colour of these vegetables indicate high levels of essential minerals including calcium, magnesium, zinc and phosphorus and protective antioxidants.

Samphire is a rich source of antioxidants, including zinc and vitamin C.  It also contains iodine, calcium, magnesium, silica and manganese.

Ginger is a powerful antioxidant and supports good digestion and detoxification.

Chilli has good antiviral properties and contains a range of antioxidants including beta-carotene and other essential nutrients including iron and potassium.

Peppers contain a wide range of protective antioxidant vitamins and minerals.  These essential nutrients also support a strong healthy immune system.

Spinach is rich in many antioxidant nutrients, supports the immune system and bone & joint health.  It is a rich source of iron and many other essential mineral and vitamins.

Black pepper supports good digestion, has antioxidant properties and is antibacterial.