Tuna steaks with orange & watercress salad

Looking for healthy lunch ideas? Try this fresh, healthy salad recipe.

Ingredients (serves 4)

  • 3 medium oranges

  • 1 tbsp olive oil

  • 1 tbsp rice vinegar

  • 1 tsp minced crystallised ginger

  • or fresh ginger

  • ½ tsp ground coriander

  • ½ tsp aniseed, chopped

  • or crushed, divided

  • ½ tsp kosher salt, divided

  • Pinch of cayenne pepper

  • 450–570g tuna steaks (about 2.5 cm thick), cut into 4 portions

  • ¼ tsp freshly ground pepper

  • 1 cup loosely packed tiny watercress sprigs or leaves (2–2.5 cm long)


Peel oranges with a sharp knife, removing all peel and white pith. Working over a medium bowl, cut the segments from the surrounding membranes and let them drop into the bowl. Squeeze the peels and membranes over the bowl to extract all the juice before discarding them. Gently stir in oil, vinegar, ginger, coriander, quarter teaspoon aniseed, quarter teaspoon salt and cayenne. Set aside.

Position oven rack 13–15 cm from the broiler; preheat to high. Cover a broiler pan with foil. Season tuna with the remaining quarter teaspoon each aniseed, salt and pepper. Place on the prepared pan. Broil for about two minutes per side for medium-rare, four minutes per side for medium or to desired doneness.

Stir watercress into the orange mixture. Slice the tuna, divide among four plates and top with equal portions of the salad. Serve immediately.

Nutritional info: Energy: 550kJ; Protein: 29g; Carbs: 35g; Fat:  3g; Fibre: 15g; Salt: 195mg; GI: Low

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