SEARED SESAME TUNA WITH GREEN BEANS & CARROTS

Tuna is quite a meaty fish, so it can be a good replacement for red meat, which should be eaten sparingly. It is also very high in selenium, a natural antioxidant, and along with the crunchy sesame seeds is an excellent source of essential fatty acids.

GLUTEN-FREE DAIRY-FREE SERVES 1 PREP 5 MINUTES COOK 10 MINUTES CALORIES PER SERVING

Season and coat the tuna steak in the sesame seeds, pressing them in gently so they stick.

★ Heat half the oil in a frying pan over a medium heat then add the beans, along with a splash of water, and cook for a couple of minutes.

★ Next add the carrot and cook for a further minute before adding the tamari or soy sauce and stirring well. Remove from the heat (the vegetables should still have a bite to them) and transfer to a plate.

★ Using the same pan, heat the rest of the oil and sear the tuna for a minute or two on each side (this will depend on the thickness of the fish and how rare you like it).

★ Place the tuna on top of the crunchy vegetables and squeeze over the lime juice before serving.

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★ Preheat the oven to 200C/ 180C fan/gas 6. Place the beetroots in a roasting tin, sprinkle with a pinch of salt and roast for 20 minutes.

★ While they are cooking, heat the rapeseed oil in a large saucepan over a medium heat. Cook the shallots for about 5 minutes until softened, then add the garlic, ginger, agave, turmeric, cumin, nuts and chilli and cook for a further couple of minutes.

★ Pour in the coconut milk and bring up to a simmer for 10 minutes. Add the chickpeas and beetroots and simmer for a further 5 minutes.

★ Stir in the spinach until it wilts (this will literally take a minute or so), followed by the coriander. Squeeze in the lime juice, sprinkle over the pine nuts and season to taste.