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


  1. 1

    Chop the pineapple into small pieces. Put in a bowl with the pepper, chilli and coriander. Add 1 tablespoon of the reserved pineapple juice (discard the rest) along with the 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 with freshly ground black pepper. Griddle for 1½ mins 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. 


    Cook’s tip: you can make the salsa up to 2 days ahead and keep it covered in the fridge.

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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