Avocado Tuna Nicoise

Thursday, March 21, 2019. Author Matthew Kershaw

Avocado Tuna Nicoise

This is a particularly nutritious dish, with every ingredient bringing something beneficial to the table. Beets are a good source of potassium, essential for healthy nerves and muscle function. They are also rich in nitrates, which aids the production of nitric oxide for improving blood flow. Tuna is high in protein, contains healthy omega-3 fatty acids and is rich in various minerals, including selenium. Avocados are a good source of tyrosine, which, as explained in your BH4 synthesis trait, is used to make dopamine, adrenaline and noradrenaline. 

Serves 2

 

Ingredients

225 g Tuna steak

45 ml Lemon juice

3 tbsp Tahini

120 g Spinach

1 Avocado

4 Beets

2 tbsp Olive oil

30 ml Warm water

 

Instructions

1. Wash the spinach, chop up the beets and avocado, and divide into two bowls.

2. To make the dressing: whisk the tahini, lemon juice, and warm water together until you reach a smooth, pourable consistency (add additional lemon juice / warm water if necessary).

3. Heat 2 tsp of olive oil in a shallow non-stick pan. Lightly fry the tuna steaks on a medium-hot heat for 2-3 minutes on each side (or longer, if you prefer the steaks to be well cooked through).

4. Cut the cooked tuna into chunks, mix with the salad, and then drizzle over the tahini dressing.

 

Nutritional content per serving

Total calories: 595 kcals

Protein: 27 g (25% of total calories)

Fat: 37 g (55% of total calories)

Carbs: 30 g (20% of total calories)

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