Fish course: goes healthy

Choosing to be healthy begins with choosing the right food to eat. Restore a little balance and shed those pesky pounds this new year with the help of some fishy friends.

A lean, nourishing and versatile protein that’s easy to incorporate into your diet – fish is absolutely loaded with a variety of nutrients to optimise your wellbeing. Think
less fat-saturated meats and more healthy fish oils! It’s recommended that you should eat at least two portions of fish per week – one of which should be oily.

So, let’s talk tuna.

Tuna is a relative of the mackerel family and can be found in the Pacific, Atlantic and Indian oceans. It provides a high-quality and lean source of protein and is rich in heart-and brain-healthy omega-3 fatty acids as well as essential vitamins and minerals such as Vitamin B and D, magnesium, zinc and iron.

Sometimes described as the ‘cow of the sea’ for its steak-like qualities, tuna has a deliciously meaty texture and is best served seared on the outside and rare in the centre. As with any fish, visit a reputable fishmonger and look for tuna that’s displayed as a whole loin with dense bright red flesh. Ideally, look for a sashimi grade label as this means the fish is of the highest quality and can be confidently eaten raw. At its best when flash-grilled, griddled or pan-fried, tuna suits being teamed with strong Mediterranean or spicy Oriental flavours.

Tuna tataki, pickled cucumbers, sesame and sushi vinegar



360g piece of sashimi grade tuna
1 avocado – skinned, stone removed and cut into 1cm dices
1 bunch of spring onions – trimmed and halved lengthways
1 pinch of toasted sesame seeds

For the pickled cucumber
Pinch of salt
50g caster sugar
50mls rice vinegar
50mls water
5g yellow mustard seeds

For the dressing
50mls light soy sauce
35mls sushi vinegar
25mls sunflower oil
1 clove garlic- finely grated
Juice from 12 a lime


Sear the tuna on all sides in a very hot cast iron pan, keeping it as rare as possible – remove and chill until needed.

To make the pickled cucumbers: Slice the cucumber into 2mm slices and sprinkle with salt. Place into a colander over a bowl, transfer to the fridge and allow to drain for 1 hour. After 1 hour, remove the cucumbers from the fridge, rinse with cold water and pat dry. Discard any excess liquid and place the cucumbers into a clean bowl. Bring the sugar, rice vinegar, mustard seeds and water to the boil in a saucepan and pour over the drained cucumbers. Allow to stand for 1 hour minimum.

To make the dressing: Mix everything together and allow to stand for 12 hours before using.

To assemble: Spoon 2 tablespoons of dressing onto each of the four plates. Slice the tuna into thin slices, allowing for 3 slices per plate, and place onto the dressed plates. Arrange the cucumber, avocado, spring onions and pickled ginger around and finish with a sprinkling of toasted sesame seeds.

Terry’s latest food venture, Saltwater Fish Co at Fenwick Food Hall, has a wet fish counter and staff who can advise on all aspects of cooking fish | Saltwater Fish Co