SEARED SESAME TUNA WITH FENNEL AND APPLE SLAW

PREP TIME: 20 MINS

COOK TIME: 5 MINS

SERVES 4 (AS A LIGHT MEAL)

2 egg whites (from 60g eggs) 1 Tbsp water

40g (1/4 cup) panko breadcrumbs

or gluten-free breadcrumbs 2 Tbsp sesame seeds

400g tuna steaks

1 Tbsp canola oil

100g baby spinach leaves

Fennel and apple slaw

1 head fennel, trimmed, outer layer removed, feathery tops reserved, thinly sliced 1 green apple, quartered, cored, cut into thin sticks 1 small carrot, coarsely grated 4 radishes, halved crossways,

thinly sliced

60ml (1/4 cup) rice wine vinegar 1 Tbsp canola oil

1 tsp sesame oil

2 Tbsp shredded mint

Pinch chilli flakes (optional)

1 To make the slaw, combine the fennel, apple, carrot and radish in a large bowl. Whisk vinegar, oils, mint and chilli flakes, if using, in a bowl. Add to the fennel mixture and toss to combine. Set aside.

2 Whisk egg whites and water in a shallow dish. In a separate shallow dish combine the breadcrumbs and sesame seeds. Dip both sides of tuna in the egg white mixture, then in the crumb mixture, pressing down lightly to stick.

3 Heat oil in a large non-stick frying pan over medium-high heat. Add tuna and cook for 2 minutes each side or until the tuna just flakes (but will be pink in the centre). Break into pieces.

4 Divide the spinach between serving bowls. Top with slaw and tuna. Sprinkle over the reserved fennel tops, if using.

NUTRITION INFO

PER SERVE 1350kJ, protein 30g, total fat 15.1g (sat. fat 1.6g), carbs 14g, fibre 5g, sodium 158mg • Carb exchanges 1

• GI estimate low

• Gluten-free option

• Lower carb