The GI Diet Guide


Tuna Steak with Apricot Compote

The oils found in fish such as tuna are rich in the 'good fat' omega-3 and are thought to help maintain a healthy heart. This recipe combines tuna with a savoury low GI compote made from apricots and tomatoes.

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(Per person)
1 tuna steak (approx. 150g)
½ small red onion
8 dried apricots
1 medium tomato
1 tbsp brandy
1 tbsp balsamic vinegar
2 tbsp extra virgin olive oil
½ teaspoon dried thyme
freshly ground pepper
a few leaves of crisp lettuce


Finely chop half the dried apricots and the half the tomato and place in a blender with the brandy, vinegar, olive oil, thyme and a generous helping of pepper. Blend the ingredients together and marinate the tuna in the sauce for 30 minutes at room temperature. If marinating for longer then keep the tuna in the fridge until 30 minutes before cooking.
  Step 1


Step 2  
When the tuna is sufficiently marinated, slice the onion into strips and lightly fry for 2 minutes. Slice the remainder of the tomato and fry together with the remaining apricots for a further minute. Layer the onions on a bed of washed lettuce and arrange the apricots and tomatoes.


Use a spatula to clear the fish of the marinate and then fry both the tuna and the marinate in the same pan as shown. I prefer my steak slightly rare in the middle and to achieve this you should cook the steak for a strict 2 minutes on each side. Be warned that this cooking method does not guarantee that bacteria in the fish has been killed. If this concerns you then cook it for 3 minutes on each.
  Step 3
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