I’m not a major fish fan. There. I’ve said it. But I have recently discovered that I have a severe Vitamin D deficiency and along with massive prescribed supplements I have researched how to increase my intake via Vitamin D rich foods. Turns out there aren’t many of them and even worse, most are fish!! The full list is in fact: Tuna, Salmon, Mackerel and Cod, plus egg yolks and to a lesser extent red meat. I already have a lot of red meat in my diet so decided to up the levels of the most vitamin D rich food I could get that I could actually bear to eat – tuna. And what better way to have some than with egg yolk another vitamin D rich food! (I know you may be thinking why isn’t she just getting out in the sun? I live in London, that’s why!!)
So here is my recipe for a warm and delicious tuna nicoise:
Ingredients (serves two)
- 2 Fresh Tuna Steaks
- 2 eggs
- Green beans
- Olive oil
- Apple cider vinegar
- 3 cloves garlic – chopped
- Scattering of capers
- Half a lemon
- Butter, knob thereof
The tricky thing with this meal is all the making is in the same five minutes! So prep first. Make the salad with lettuce, tomatoes and onions, plus any other normal salad ingredients you might like. Dress with olive oil, seasoning and some apple cider vinegar. Cook the kale, using my kale recipe. Boil the egg with the green beans in boiling water, with a splash of vinegar (this helps peeling the shell) for FIVE minutes (for a soft yolk). Heat the olive oil and knob of butter and add the tuna and chopped garlic, and season. It should start to seal on one side after a minute or two, turn over and cook for no longer than another two minutes for the perfect tuna steak. If you like it a little more cooked through, add two more minutes. In the last minute add the capers and lemon juice and some more butter for a nice sauce. Once the egg has had five minutes take it off the boil and remove the green beans. Then pour cold water over the eggs until you can touch them and then peel the shell. Keep the egg under the water as you peel as it makes it easier to remove the shell.
Serve the kale, add the salad and toss together, place the tuna steak on top followed by the green beans. Then squish the egg as you place that on top to open it and allow the egg yolk to pour on. Pour over the garlic, caper, lemon butter
Eat. Enjoy. Feel good about yourself!
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