No-fuss Tuna Niscoise Salad

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Prep & Cooking time: 15 mins

Difficulty: Easy

Serves: 4

INGREDIENTS:

6-8 eggs

4 tuna steaks

2 packs of salad with shredded beetroot — I usually go for the M&S or Waitrose beetroot salad 

1 pack of long runner beans

Rapeseed Oil (this is my preference for cooking fish as it works really well at a high heat, as opposed to other oils)

Extra Virgin Olive Oil

Salt & Pepper

METHOD:

Boil the eggs for 5-6 mins so the yolk is still slightly soft. You can also choose to hard-boil them, which takes 12 mins.

Season the tuna with salt and pepper, then grill in rapeseed oil for 5 mins.

Add the salad and beans to a big bowl.

Distribute into plates and add the eggs, halved and the grilled tuna to the salads. Drizzle with extra virgin olive oil and season with salt and pepper to finish.

Tuna is especially good for maintaining a healthy heart, and grilling it for a short period ensures that its health benefits don’t get cooked out, per se. Unfortunately, when food (especially veg and fish) is cooked for too long, its vitamins and nutrients diminish. According to livestrong.com, “many of the minerals and vitamins found in vegetables dissolve in water”, therefore, boiling them, especially for too long, is problematic in terms of nutrition. Salad seems to be the best choice then!

Tuna also supposedly helps with weight loss, but I think that is largely because it is lean and full of protein, not because it has special weight loss energy… Saying that, a salad with fish and egg is a perfect weight loss meal, and is pretty much a nutritionist’s best friend. Combining fish and egg makes for a filling meal that is still light on the stomach, due to the lack of fat and carbs. If you are looking for a recipe that doesn’t involve much cooking time, but is also pleasing to the palette, this is a great one.

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