Ingredients

  • 432g tin crushed pineapple in natural juice, drained, 1 tbsp juice reserved
  • ½ green pepper, deseeded and finely diced
  • 1 red chilli, deseeded and finely diced
  • 2 tbsp fresh coriander, washed and finely chopped
  • 1 lime, juiced
  • 4 tuna steaks
  • 1 tbsp olive oil
  • 75g watercress, to serve

Method

  1. 1

    Chop the pineapple into small pieces. Put in a bowl with the pepper, chilli and coriander. Add the reserved pineapple juice and lime juice and stir well to combine. Set aside.

  2. 2

    Heat a griddle pan to high. Brush the tuna with the oil and season well. Griddle for 1½ minutes on each side for medium or 3 minutes each side for well-done. You may need to do this in 2 batches. Serve the seared tuna steak with the salsa and the watercress.

Nutritional Details

Each serving provides
  • Energy 816kj 195kcal 10%
  • Fat 3.9g 6%
  • Saturates 0.7g 4%
  • Sugars 13.4g 15%
  • Salt 0.1g 2%

% of the Reference Intakes

Typical values per 100g: Energy 348kj/83kcal

Each serving provides

13.7g carbohydrate 1.8g fibre 25.3g protein

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