Tuna steak with tomato salsa, quinoa and vegan halloumi

  • 35min
  • 2
  • 506 kcal
  • Intermediate
  • Pescatarian
  • Lactose free, Dairy free, Gluten free, Mediterranean diet

Per 731 g contains

506 kcal 2129 kj
25%
14 g
20%
8.3 g
41%
15.4 g
17%
1.6 g
26%

of an adult's recommended intake.
Typical energy values per 100g: 353kj/84kcal

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Authored by
Reviewed by Rose Constantine Smith

A perfect summer fish dish. 

This tasty meal is both gluten and lactose free, making it an ideal dish for those with coeliac disease or a lactose intolerance. The main ingredients within the dish are rich in the nutrients particularly important for individuals with coeliac disease.

Ingredients

  • Vegan style Halloumi
    80g 2.8oz
  • Tuna Steak
    2 x 120g steak 4.2oz each steak
  • Quinoa
    100g 3.5oz
  • Water
    200ml 7fl oz
  • Rapeseed oil
    2-4 sprays
  • Red onion, medium
    1
  • Chopped tomatoes, tinned
    400g 14oz
  • Baby leaf spinach
    160g 5.5oz
  • Seasoning (dried chilli flakes or pepper)
    2tsp
Show all

Cooking Method

  1. Rinse the quinoa well and then place in a saucepan, covering with 200ml of fresh water. Bring the water to boil and then reduce heat to a simmer for 20 minutes.
  2. Meanwhile in a separate pan over a medium heat add 1-2 sprays of oil. Add the onion and heat for 3-4 minutes until softened.
  3. Add in the chopped tomatoes and heat for a further 5 minutes to allow the sauce to begin to thicken. Add the spinach and stir through. Once heated and the spinach has wilted remove from the heat and cover.
  4. Heat a griddle pan over a medium-high heat with 1-2 sprays of oil. Add the tuna steaks and sear both sides, until cooked to your preference (Rare 3 minutes; Medium 4-5 minutes; Well Done 6-7 minutes). Turn halfway through cooking. Once cooked remove from the heat.
  5. Whilst the tuna is cooking, place the slices of vegan halloumi under the grill and grill for 1 ½ - 2 minutes each side until it begins to brown.
  6. Remove the quinoa from the heat and drain any excess water. Fluff using a fork and combine with the tomato salsa before serving onto plates.
  7. Place the tuna steak on top of the quinoa and salsa mix, stack with the grilled vegan halloumi. Season with pepper or dried chilli flakes to taste and serve.

Nutritional Information

Typical Valuesper 100gper 731g serving
Energy
84 kcal
353 kj
506 kcal
2129 kj
Fat
of which saturates
2.3 g
1.4 g
14 g
8.3 g
Carbohydrate
of which sugars
8 g
2.6 g
48.2 g
15.4 g
Fibre1.4 g
8.6 g
Protein7.1 g
42.6 g
Salt0.3 g
1.6 g

Tuna

Tuna steak provides a range of general health benefits. It is a source of omega-3 fatty acids, an unsaturated fatty acid shown to have a role in reducing cholesterol levels and inflammation.

Bone health can be negatively affected and the risk of osteoporosis is increased in people with coeliac disease due to poor absorption of important minerals (e.g. calcium) until diagnosis and treatment. Those with Coeliac Disease are also at a higher risk of vitamin D deficiency. 

It is recommended that we consume 1000mg of calcium per day and 10µg of vitamin D to maintain bone strength. The average tuna steak provides 3.84µg vitamin D and pairs perfectly with calcium-rich spinach which provides 190mg per 80g serving. 

Quinoa

Quinoa is a gluten-free grain, packed with fibre. This is particularly helpful for those following a gluten-free diet as it can be harder to achieve daily fiber recommendations of 30g per day. An added bonus of this grain is that unlike rice or couscous, it is a ‘complete protein source’ – meaning that it provides the body with all of the essential amino acids it needs. 

Vegan Halloumi

The alternative cheese used in this recipe makes this dish suitable for those following a lactose or dairy free diet. Secondary lactose intolerance can occur in individuals with coeliac disease. If it occurs it is usually temporary, and generally only seen in initial stages of diagnosis or undiagnosed coeliac disease.

Following a strict gluten-free diet can be helpful to overcome this intolerance. An added benefit of this cheese used is the added vitamin B12 (a vitamin important in energy metabolism and likely bone metabolism), as we know that vitamin B12 deficiency is common in individuals with coeliac disease.

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