Crispy broccoli tuna salad
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Prep Time
10 Minutes
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Cook Time
15 Minutes
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Yield
1
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Difficulty Level
Easy, Quick
Ingredients
- 1 medium head broccoli, cut in 8 wedges
- ½ cup almond meal
- 1 teaspoon garam masala
- 1 teaspoon of turmeric powder
- 1 egg
- 1 x 185g tin Safcol Responsibly Fished Tuna in Springwater drained
- 1 small red onion, peeled and cut in small wedges
- 1 lemon, juiced
- ½ cup Greek style natural yoghurt
- 1 small clove garlic, crushed
- 1½ cups mixed cooked grains (like brown rice , quinoa, freekeh or black rice) Or one pouch cooked ancient grains pouch
- 2 small handful washed Rocket/spinach leaves
- 1 cup, picked washed mint leaves
- sea salt and freshly ground black pepper to taste
Instructions
- Preheat oven to 200°C
- Line a baking tray with baking paper.
- Place the sliced onion in the lemon juice and allow to pickle slightly.
- In a medium bowl combine the almond meal, turmeric, garum masala and a generous pinch of sea salt and grind of black pepper.
- Break the egg into a second bowl and beat it lightly.
- Working one piece of broccoli at a time, toss them in the egg and transfer to the bowl with spiced almond meal. Press into the almond mixture and transfer to the lined tray.
- Bake for about 15 minutes or until golden brown and crisp.
- Remove the onion from the lemon juice, and reserve.
- Stir the yoghurt into the lemon juice, add the crushed garlic and season with salt and pepper.
- On a large plate quickly layer up the washed leaves, grains, onion slices, tuna, warm crisp broccoli wedges and mint leaves.
- Drizzle with the yoghurt and lemon dressing. Serve immediately.
| Servings: | 2 |
| Ready in: | 25 Minutes |
| Course: | Lunch |
| Recipe Type: | Salad |
| Ingredient: | Tuna |
Crispy broccoli tuna salad
Our Crispy broccoli tuna salad is a delicious warm salad with crunchy almond-crusted broccoli, delicious tuna, and a zingy dressing. It’s got everything, as well as a good protein hit. Perfect all year round. For a low carb diet add a little extra broccoli and just use quinoa instead of the rice or other grains.
A great anti-inflammatory and health-promoting salad.
Ashleigh Feltham (MNutrDiet)
This is a great anti-inflammatory and health-promoting salad to try! The turmeric spice with its antioxidant curcumin has anti-inflammatory properties. Almond meal is particularly high in vitamin E which acts as an antioxidant to help fight off free radical damage. Almond meal is also a source of magnesium which plays an important role in controlling your blood sugar levels, promoting healthy blood pressure and reducing insulin resistance. Asian salad leaves add fibre for fullness and promote a healthy gut.
Mint and rocket add their own antioxidants to support the health of your body. Broccoli adds additional fibre and folate to allow your body to make and repair DNA. Broccoli is also a source of Vitamin K which helps your blood to clot normally and plays a role in keeping your bones strong. Also, Vitamin A which is needed for optimal immune function and helps your eyes function well. Onion and garlic are two key players in supporting your immune function with their antioxidants called quercetin and allicin. Lime makes its own contribution to support your immune system with vitamin C.
Whole grains are king grains compared to refined varieties. Whole grains add more fibre, B vitamins for energy production, zinc for a strong immune system, copper for making red blood cells and maintaining your nerve cell function and phosphorous and manganese to support strong bones.
The high-quality Safcol Tuna in Springwater adds delicious flavour but also a healthy fat called omega 3 fat. Tuna is also a good source of protein which increases the fullness factor of this meal. Protein is vital to allow your body to make and repair cells in your body. Omega 3 fat has many health benefits including promoting healthy cholesterol levels, a healthy heart, arteries, and brain. Also, omega 3 has been shown to assist in mood and supports optimal vision.
Tuna is a source of vitamin D which plays many roles including ensuring a healthy immune system. Tuna is a good source of iron to allow oxygen to be transported properly around your body. Also, iodine and selenium for a healthy thyroid and consequently a healthy metabolism. Finally, tuna is a great source of vitamin B12 which keeps your central nervous system working well and plays a role in making red blood cells.
Eggs add additional protein and vitamin D and A, B12, iodine and selenium. The Greek yoghurt and eggs further enhance the protein content, iodine, selenium, choline and B12 the tuna will provide in this meal. Eggs are also a source of biotin which plays a role in keeping your skin, hair, and nails strong and healthy. The Greek yoghurt adds its own unique benefits of calcium for strong teeth and bones and to allow for your muscles to contract normally. This is clearly a body-loving salad.
If you like tuna, be sure to check out our tuna recipes page for more inspiration!
