tuna

Recipe of the week: Seared tuna on a bed of noodles with a warm mango, orange and coriander salsa

Julie Delahaye

Kick off your new year, new you eating plan with this delicious dish from the Juice Master Jason Vale. Taken from his new book Super Fast Food it takes just 20 minutes from pan to plate so there are no excuses not to get cooking. Find more recipes from Jason in HELLO! out now.

"The warm mango salsa perfectly complements the tuna and noodles in this delicious and filing dish. I'm a huge fan of tuna and when cooked correctly, it's one of those fishes that just melts in the mouth."

Serves: 2
Cooking time: approx. 12 minutes, plus making the salsa
Gluten free if using gluten-free noodles.

Ingredients:

1 quantity of mango, orange and coriander salsa (see recipe below)
1 tbsp olive oil
A generous pinch of freshly ground black pepper
250g/9oz dried egg noodles
2 tuna steaks

tuna

Method:

1. First make the mango, orange and coriander salsa (see recipe below).

2. Next, cook the tuna. Put the olive oil and pepper on a plate, add the tuna steaks and spoon over the oil so both sides of the steak are covered.

3. Put the noodles in a pan and add 11ltr/1¾pt of boiling water. Place the pan of noodles over a low-to-medium heat and simmer for 5 minutes. Drain the noodles then add the salsa and noodles back into the warm pan. Toss so all are combined then place the pan over a low heat for 2 minutes, stirring constantly so that the salsa is warmed through. Remove from the heat, put the lid on and set to one side.

4. To sear the tuna, place a griddle pan (or use a frying pan) on the hob over a high heat. When the pan is hot (it will start to smoke a little), place the tuna in the pan and cook on one side for 1½-2 minutes then turn the tuna over and cook on the other side for a further 1½-2 minutes. Ideally, the tuna should still be a little pink in the middle.

5. To serve, scoop the noodles into warm bowls and place the tuna on top.

For the mango, orange and coriander salsa:

"According to reports, mangoes are the most popular fresh fruit in the world. Loaded with vitamins, they have been shown to help lower cholesterol."

Serves: 2
Preparation time: approx. 5 minutes
Gluten free, vegan, vegetarian

Ingredients:

½ a ripe mango, peeled, stone removed and flesh cut into smallish pieces
1 medium orange, peeled, pith, pips and membranes removed and flesh cut into small chunks
2 spring onions, trimmed and sliced thinly
8 cherry tomatoes, cut into quarters
1 small handful fresh coriander

Method:

1. Place all the ingredients in the mixing container of a hand blender or small blender such as a Retro Super Blend and pulse for just 4 pulses. Alternatively, you could place all the ingredients in a mixing bowl and mix vigorously for approximately 1-2 minutes.

2. Transfer the mixture to a sieve and allow any excess liquid to drain away. If you like, you can retain this liquid and add some water and ice to transform it into a nice cool drink. Meanwhile, the salsa is now ready to go.

Juicing supremo Jason Vale's wholefood recipe book, Super Fat Food: No Chef Required! contains more than 100 recipes, from superfood breakfasts to brownies to die for, and includes healthy versions of all the classics, from pizza to pasta to risotto and even a healthy veggie burger and fries. Super Fast Food: No Chef Required! is published by Juice Master Publications, rrp £24.99, but HELLO! readers can buy a copy for just £12.50 by using the offer code hello50 on Jason's website, juicemaster.com/shop/. The offer runs until 10 February 2017 and is subject to availability. 

You can catch Jason at London's Eventim Apollo, Hammersmith on 7 January for his live show, Jason Vale - Reclaim Your Health; visit gigsandtours.com 

For more information visit juicemaster.com