Tuna steak takes virtually no time to cook – ideally it should be seared rather than very well done – and using cupboard stables like tinned beans means that in a matter of minutes, you’ll have an awesome, nutrient-dense meal on the table.

Serves: 1

What You’ll Need:

• 1 x 400 tin mixed beans, drained
• small bunch fresh coriander
• 1 teaspoon capers
• ½ teaspoon white wine vinegar
• olive oil, for cooking
• 1 tuna steak
• 1 lime, cut into wedges
• 1 red chilli, seeded and finely chopped
• sea salt and black pepper

What To Do:

• Rinse the beans under cold running water. Drain off as much water as possible and transfer them to a bowl. Tear in most of the coriander, add the capers and the vinegar, and season with salt and pepper. Stir well.
• Drizzle about 1 teaspoon olive oil over each side of the tuna steak and season with salt and pepper. Heat a ridged grill pan until hot, add the tuna and cook for around 3 minutes on each side. Don’t move it around; the edges should be cooked and the middle should remain pink.
• To serve, place the bean salad in the centre of a plate and top with the tuna steak. Sprinkle with chilli and coriander and serve with lime wedges.

Star Ingredient: Fresh tuna is preferable to tinned tuna as it retains its omega-3 fatty acids, which are vital for heart, skin and brain health, and for regulating inflammation (the oils in tinned tuna are removed and sold to the dietary supplements industry). Tuna is also very rich in selenium, which is used to make enzymes that remove waste products from our cells.

Healthy recipes from BBC Good Food Show stars; Dale Pinnock.