Tuna roast asparagus kale tahini salad
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Prep Time
5 Minutes
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Cook Time
10 Minutes
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Yield
1
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Difficulty Level
Easy, Quick
Ingredients
- 2 teaspoons coconut oil
- 1 bunch of asparagus, trimmed and cut in short lengths
- 8 kale leaves, stems removed and chopped
- 2 spring onions, finely chopped
- 1 x 185g Safcol Responsibly Fished Tuna in oil Italian Style
- ½ cup pepitas
- 3 tablespoons toasted sesame seeds
- 1 tablespoon of very finely shredded lemon peel
for the dressing
- 3 tablespoons tahini
- juice of 1 lemon
- 3 tablespoons of water
- 1 small garlic clove, crushed
- sea salt and black pepper
Instructions
- In a small bowl, mix the tahini, crushed garlic, 2/3rds of the lemon juice, and enough water to make a thick dressing. Season to taste.
- On a high heat in a large frying pan add the coconut oil. Wait untill it’s hot, then add the asparagus and the kale. Cook until the asparagus is bright green and slightly charred and the kale is just slightly wilted. Remove from the heat, drizzle with the remaining lemon juice and season with salt and pepper, transfer to a serving dish.
- Layer up tuna and pepitas on the warm greens. Top with sprinkled toasted sesame seeds and finely shredded lemon zest.
- Drizzle with the lemon and tahini dressing, and serve warm.
| Servings: | 2 |
| Ready in: | 15 Minutes |
| Course: | Lunch, Dinner |
| Recipe Type: | Salad |
| Ingredient: | Tuna |
Tuna roast asparagus kale tahini salad
Try this beautiful and fresh tuna roast asparagus kale tahini salad – a healthy and light lunch or dinner. You just can’t go past warm greens, nuts, seeds, tasty tuna, zesty lemon and tahini dressing. It’s the perfect low carb meal really.
Eggs and tuna will provide your body with iodine needed for healthy thyroid function and metabolism.
Ashleigh Feltham (MNutrDiet)
Salads can often be boring and not fill you up at all. The good news is this recipe is not one of those. It’ll fill you up and has the tick of approval for optimizing the health of your body.
Starting with the asparagus and kale, these vegetables are a good source of fibre, folate, potassium and vitamin A. Vitamin A supports a strong immune system and helps your eyes work at their best. Also, vitamin K is needed for normal blood clotting and plays a part in keeping your bones strong. Your immune system will get a boost from the onions with their antioxidant quercetin. Adding to this is the vitamin C from the lemon.
Safcol tuna is a quality seafood source and is high in protein and a good source of omega 3 fat. This is needed for optimal heart, brain, artery, and eye health. Omega 3 fat is an anti-inflammatory and may help alleviate symptoms of rheumatoid arthritis and support healthy blood pressure. Tuna is a great source of iron needed for oxygen to be transported properly around your body. Also, B12 and choline are needed for central nervous system function. This fish is also high in iodine and selenium for healthy thyroid function and consequently a healthy metabolism.
Sesame seeds and pepitas add a delicious crunch to the salad but also fibre. Sesame seeds are a good source of magnesium which helps your blood pressure stay in a healthy range as well as vitamin E which acts as an antioxidant. Both seeds are a non-dairy source of calcium. Sesame seeds are a good source of manganese which support strong bones while pepitas are a good source of magnesium which are vital for normal muscle functioning. This is clearly no ordinary salad.
