This tuna salad is extremely tasty and packed full of goodies to keep you and your baby in optimal health. If you like the Asian flavours, you will love this dish. It has a high content of immune boosting vitamins, such as A, C & D, as well as healthy omega-3 fats and a full range of antioxidants, including selenium. You could switch the tuna for salmon if you preferred.

The NHS recommend not exceeding two portions of fresh tuna in one week, due to the high mercury content. However, it has recently been discovered that tuna contains high levels of a unique version of selenium called ‘Selenoneine’. This mineral is a potent antioxidant and protects the fish’s red blood cells from free radical damage. The Selenoneine also binds with mercury, protecting the fish from the damaging effects. Research is looking into whether Selenonieine in tuna is also protective for humans consuming the fish.

Another interesting fact is that the herb ‘Coriander’ has chelating properties. Chelates detoxify the body by helping to excrete heavy metals. Coriander has been specifically linked to detoxing mercury from the body. The evidence is not conclusive but theoretically it is a good herb choice to pair with fish for this reason.

Healthy Omega 3 levels, especially during the third trimester of pregnancy and throughout breastfeeding, have huge benefits for mother and babies health. The type of omega 3 found in fish are particularly beneficial. These healthy fats promote better brain and nervous system development in babies. Research shows improved cognitive function in babies and reduced postnatal depression in mothers. Fats consumed in a mother’s diet influence those present in her breastmilk.

Ingredients

Serves 2

  • 2 Tuna steaks
  • 1 Tsp Coconut oil
  • 1/2 Red or Green Pepper
  • 1 Sweet Potato
  • 2 cups Baby Leaf Spinach
  • 1/4 Cucumber sliced
  • 8 cherry tomatoes halved
  • 2 Spring Onions chopped
  • 2 Tbsp Coriander
  • 2 Tbsp Mint
  • 2 Tbsp Extra virgin Olive oil
  • Salt and Black Pepper
  • 1 Tbsp Sesame seeds

Marinade

  • Thumb of Ginger grated
  • 1/4 Lemon Grass sliced
  • 2 Tbsp Dark Soy Sauce
  • 1 Tbsp Fish sauce
  • Juice of 1 Lemon
  • 1 Tbsp of Coconut Sugar
  • 1 small red chilli

Method

  • Pre-heat the over to 200 degrees
  • Dice the tuna steak into 1.5 inch cubes and place in a bowl.
  • Combine all the marinade ingredients, reserving 1/2 of the lemon.
  • Pour the marinade over the tuna and combine well.
  • Peel the sweet potato and cut into wedges.
  • De-seed and slice the red pepper into strips.
  • Coat the sweet potato and peppers in olive oil and season.
  • Once the over in hot enough, put the peppers and potatoes in the over for approximately 20 minutes or until looking lightly charred.
  • Next, make the salad in a large bowl – combining the spinach, cucumber, spring onions, tomatoes and topping with the herbs.
  • Marinade the salad with a drizzle olive oil and salt and pepper – Mix well.
  • Meanwhile heat the coconut oil in a wok or frying pan, once hot, remove the tuna from the marinade with a slotted spoon and stir fry for around 6 minutes or until the tuna is cooked through. Set the tuna aside in a bowl.
  • Pour the rest of the marinade into the hot wok with the other half of the lemon juice and heat until bubbling.
  • Top the salad with sweet potatoes and red peppers, place the tuna on top and drizzle the marinade over everything.
  • Garnish with the Sesame seeds and serve immediately.

Nutrient Content

  • Kcal – 465 Kcal
  • Protein – 39.1g
  • Carbohydrates – 25.5g
  • Fat – 25.2g
  • Omega 3 – 2.5g
  • Omega 6 – 0.5g
  • Fibre – 5.7g
  • Iron – 20% RNI
  • Vitamin C – 81% RNI
  • Vitamin D – 60% RNI
  • Vitamin A – 452% RNI
  • Folate – 27% RNI
  • B1 (Thiamine) – 16% RNI
  • B2 (Riboflavin) – 17% RNI
  • B3 – (Niacin) – 16% RNI
  • B5 – (Pantothenic) – 13% RNI
  • B6 – (Pyridoxine) – 29% RNI
  • Vitamin E – 22% RNI
  • Vitamin K – 254% RNI
  • Calcium -10% RNI
  • Magnesium – 35% RNI
  • Manganese – 62% RNI
  • Phosphorous – 23% RNI
  • Potassium – 28% RNI
  • Selenium – 100% RNI
  • Sodium – 80 % RNI
  • Zinc – 18% RNI

RNI – Recommended Nutritional Intake

The RNI percentages are rough estimates, so should be used as a guide only. The quality and combination of foods you eat with a meal affect how well absorbed and utilised the nutrients are within your body.