Tuna steak with tomato salsa, quinoa and vegan halloumi
- 35min
- 2
- 506 kcal
- Intermediate
- Pescatarian
- Gluten free , Dairy free
Per 731 g contains
of an adult's recommended intake.
Typical energy values per 100g: 353kj/84kcal
A perfect summer fish dish.
This tasty meal is both gluten and lactose free, making it an ideal dish for those with coeliac disease or a lactose intolerance. The main ingredients within the dish are rich in the nutrients particularly important for individuals with coeliac disease.
Ingredients
- Vegan style Halloumi80g 2.8oz
- Tuna Steak2 x 120g steak 4.2oz each steak
- Quinoa100g 3.5oz
- Water200ml 7fl oz
- Rapeseed oil2-4 sprays
- Red onion, medium1
- Chopped tomatoes, tinned400g 14oz
- Baby leaf spinach160g 5.5oz
- Seasoning (dried chilli flakes or pepper)2tsp
Cooking Method
- Rinse the quinoa well and then place in a saucepan, covering with 200ml of fresh water. Bring the water to boil and then reduce heat to a simmer for 20 minutes.
- Meanwhile in a separate pan over a medium heat add 1-2 sprays of oil. Add the onion and heat for 3-4 minutes until softened.
- Add in the chopped tomatoes and heat for a further 5 minutes to allow the sauce to begin to thicken. Add the spinach and stir through. Once heated and the spinach has wilted remove from the heat and cover.
- Heat a griddle pan over a medium-high heat with 1-2 sprays of oil. Add the tuna steaks and sear both sides, until cooked to your preference (Rare 3 minutes; Medium 4-5 minutes; Well Done 6-7 minutes). Turn halfway through cooking. Once cooked remove from the heat.
- Whilst the tuna is cooking, place the slices of vegan halloumi under the grill and grill for 1 ½ - 2 minutes each side until it begins to brown.
- Remove the quinoa from the heat and drain any excess water. Fluff using a fork and combine with the tomato salsa before serving onto plates.
- Place the tuna steak on top of the quinoa and salsa mix, stack with the grilled vegan halloumi. Season with pepper or dried chilli flakes to taste and serve.
Nutritional Information
| Typical Values | per 100g | per 731g serving |
|---|---|---|
| Energy | 84 kcal 353 kj | 506 kcal 2129 kj |
| Fat of which saturates | 2.3 g 1.4 g | 14 g 8.3 g |
| Carbohydrate of which sugars | 8 g 2.6 g | 48.2 g 15.4 g |
| Fibre | 1.4 g | 8.6 g |
| Protein | 7.1 g | 42.6 g |
| Salt | 0.3 g | 1.6 g |
Tuna
Tuna steak provides a range of general health benefits. It is a source of omega-3 fatty acids, an unsaturated fatty acid shown to have a role in reducing cholesterol levels and inflammation.
Bone health can be negatively affected and the risk of osteoporosis is increased in people with coeliac disease due to poor absorption of important minerals (e.g. calcium) until diagnosis and treatment. Those with Coeliac Disease are also at a higher risk of vitamin D deficiency.
It is recommended that we consume 1000mg of calcium per day and 10µg of vitamin D to maintain bone strength. The average tuna steak provides 3.84µg vitamin D and pairs perfectly with calcium-rich spinach which provides 190mg per 80g serving.
Quinoa
Quinoa is a gluten-free grain, packed with fibre. This is particularly helpful for those following a gluten-free diet as it can be harder to achieve daily fiber recommendations of 30g per day. An added bonus of this grain is that unlike rice or couscous, it is a ‘complete protein source’ – meaning that it provides the body with all of the essential amino acids it needs.
Vegan Halloumi
The alternative cheese used in this recipe makes this dish suitable for those following a lactose or dairy free diet. Secondary lactose intolerance can occur in individuals with coeliac disease. If it occurs it is usually temporary, and generally only seen in initial stages of diagnosis or undiagnosed coeliac disease.
Following a strict gluten-free diet can be helpful to overcome this intolerance. An added benefit of this cheese used is the added vitamin B12 (a vitamin important in energy metabolism and likely bone metabolism), as we know that vitamin B12 deficiency is common in individuals with coeliac disease.
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Disclaimer: This article is for information only and should not be used for the diagnosis or treatment of medical conditions. Egton Medical Information Systems Limited has used all reasonable care in compiling the information but make no warranty as to its accuracy. Consult a doctor or other health care professional for diagnosis and treatment of medical conditions. For details see our conditions.