Tuna and anchovies with Nicoise salad

If you’re not a fan of tuna then this recipe will work particularly well with tempeh, a chicken breast or a turkey escalope

This meal has high protein and fibre content so is perfect after a weights or land training session.

Ingredients
(serves two)

2 tuna steaks
3-4 tbsp sesame seeds
2 tbsp olive oil
2 baby gem lettuce, roughly chopped
8-10 anchovies (from a tin)
4 eggs, quartered
200g new potatoes, cooked and halved
4 tomatoes, quartered
100g green beans, cooked and sliced
6 basil leaves, chopped
4 tbsp black olives, sliced
Juice and zest of 1 lemon

How to make it

1. Start by placing the sesame seeds onto a plate and mixing them with the tuna. You want to get a liberal coating all over the tuna steaks.

2. Take a large bowl and combine the remaining ingredients with a tablespoon of olive oil.

3. Heat a sauté pan over a medium heat and add the olive oil and tuna steaks. Cook the tuna for a minute on each side, ensuring the crust does not burn.

4. Once cooked, slice the tuna and serve with the salad.

A good way to remember the oily fish that are rich in Omega-3 fatty acids is the acronym SMASH – salmon, mackerel, anchovies, sardines and herrings

Nutritional content per serving

600 kcal
26g carbohydrates
52g protein
29g fat (low in saturated fat)

Why’s this recipe good for rowers?

Nutritionist Jacqueline Birtwisle says: “A good way to remember the oily fish that are rich in Omega-3 fatty acids is the acronym SMASH – standing for salmon, mackerel, anchovies, sardines and herrings. So while fresh tuna does contain more Omega-3 fats than the tinned version, it is the anchovies in this recipe that boost the content further.

“Fresh tuna and anchovies each contain approximately 100mg of Omega-3s per 100g of fish (UK data). This is a meal to eat if you don’t want too many carbs but need to feel satiated, thanks to the high protein and fibre content. Plus, the sesame seeds boost the mineral content necessary for bone health (calcium, zinc, phosphorus and copper), which is always important.”

Tempeh tips

Tempeh is originally from Indonesia and is essentially fermented whole soy beans that have been compressed into a block or brick. When cooked it resembles vegetarian bean burgers. Tempeh is an excellent source of protein. It has a nutty mushroom flavour and is absolutely delicious.

To prepare, you will first need to simmer the tempeh for 8-10 minutes in water with a pinch of salt. Once simmered, remove from the water and pat dry. It can now be sliced, marinated in your choice of spices or sauces and either pan-roasted or grilled.