The super-fast shape-up plan: Seared sesame tuna with green beans & carrots

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The super-fast shape-up plan: Seared sesame tuna with green beans & carrots

By Gabriela Peacock

Published: | Updated:

FASTING DAY 

Tuna is quite a meaty fish, so it can be a good replacement for red meat, which should be eaten sparingly. It is also very high in selenium, a natural antioxidant, and along with the crunchy sesame seeds is an excellent source of essential fatty acids.

GLUTEN-FREE (if using tamari)

DAIRY-FREE

SERVES 1

PREP 5 minutes

COOK 10 minutes

CALORIES PER SERVING 238

1 tuna steak (about 100g)

1 tsp sesame seeds

1 tsp rapeseed oil

120g green beans, topped and tailed

1 small carrot, grated or spiralised

1 tsp tamari or soy sauce

juice of ½ lime

  • Season and coat the tuna steak in the sesame seeds, pressing them in gently so they stick.
  • Heat half the oil in a frying pan over a medium heat then add the beans, along with a splash of water, and cook for a couple of minutes.
  • Next add the carrot and cook for a further minute before adding the tamari or soy sauce and stirring well. Remove from the heat (the vegetables should still have a bite to them) and transfer to a plate.
  • Using the same pan, heat the rest of the oil and sear the tuna for a minute or two on each side (this will depend on the thickness of the fish and how rare you like it).
  • Place the tuna on top of the crunchy vegetables and squeeze over the lime juice before serving.