Stir-fried fresh tuna and green beans with rice
Not only is this meal delicious, but it's also a good source of healthy omega-3 fats, antioxidants, folate and potassium.
Ingredients
300 g (10½ oz) small green beans, trimmed
2 tsp canola oil
600 g (1 lb 5 oz) fresh tuna, cut into small cubes
250 g (9 oz) small cherry tomatoes
16 small black olives
2–3 tbs lemon juice
2 garlic cloves, finely chopped
8 anchovy fillets in brine, drained and finely chopped
1 handful small basil leaves
Method
Step 1
Put the rice and 1 litre (35 fl oz/4 cups) water in a saucepan and bring to the boil over medium heat. Reduce the heat to low, cover with a lid and cook for 20 minutes, or until the rice is tender. Remove from the heat and leave to stand, covered, for 5 minutes.
Step 2
Bring a small saucepan of water to the boil. Add the beans and cook for 2 minutes. Drain and refresh under very cold water so they keep their colour. Set aside.
Step 3
Heat a wok until very hot, add the oil and swirl to coat. Stir-fry the tuna for about 5 minutes, or until it is cooked on the outside, but still pink in the middle.
Step 4
Add the cherry tomatoes, olives and beans and gently toss until heated through. Stir in the lemon juice, garlic and anchovies. Season with salt and freshly ground black pepper and serve scattered with the basil leaves. Serve with the rice.
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