Recipe: Seared tuna steak with spicy mango salsa and steamed veg

A Sunday roast is a tradition in casa Manning-Owen-Jones, but today we were feeling a bit adventurous and fancied something a little different. So we ummed, we ahhed, we flicked through our favourite recipe books and studied our top foodie websites. We wanted something healthy and light as we're on a health kick after the naughtiness of Christmas and our very decadent holiday in Dubai and Abu Dhabi. After flicking through our 5:2 diet recipe book, we decided on a tuna steak, paired with mango salsa and some yummy greens. It was seriously yummy and even better, really light on calories.

To make it you'll need:

• Two tuna steaks, 150g each 
• One mango
• Two small red chilli peppers
• Half a red onion
• Half a red pepper
• Coriander 
• One lime 
• Pinch of salt
• Asparagus 
• Tender-stem broccoli 

The mango salsa is super easy. Simply dice up the mango, chilli peppers, onion and pepper. Chop the coriander and add it to the mix, along with a pinch of salt. Using a fine grater, add the zest and then the juice of the lime. Give the salsa a good stir. 

Place the tuna steaks in a bowl and pour a tablespoon of olive oil over them. Rub the oil into the steaks and add salt and pepper to season. Then, turn up the temperature on the hob and heat a griddle pan so it gets really hot. While the pan is heating up, pop the asparagus and the tender-stem broccoli in a vegetable steamer for 4-5 minutes.

When the griddle pan is hot enough, carefully roll the tuna over it to sear the edges, then place it on the griddle for just 30 seconds each side. Put the steaks on a plate and pop them in the oven to warm through. This will give you a rare (so rare it's practically still swimming!) steak - see pic below - but if you like your fish actually cooked then you could cook it for 2-3 minutes each side.

When the vegetables are done, plate them up with the tuna and spoon the salsa onto the side... enjoy! x