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Tuna Tikka Curry

Written by lee on . Posted in anti-inflammatory, Autumn, Ayurveda, Blog, Blog Dinner, Blog Lunch, Nutrient Rich, Seasonal, Spring, Summer, Wheat Free, Winter, Yeast Free


Tuna Tikka sml

Curries are the ultimate treasure chest of medicinal spices. I tend to view them as a healing experience rather than simply a meal. There are just so many potent benefits to consuming curries regularly to view this versatile and scrumptious meal simply as fuel. This one is out of my latest book Eat Right for Your Shape.

For example, did you know that turmeric has more peer reviewed studies associated with it than almost any other ingredient? Being one of the most thoroughly researched plants ever; it’s been claimed to match the effectiveness of drugs including statins like liptor, corticosteroids, antidepressants, anti-inflammatories, and drugs for chemotherapy and diabetes. 

This exotic seafood curry also extends on the medicinal benefits with its emphasis on omega-3 fatty acids in tuna. 

Tuna’s high levels of omega-3’s help to reduce the common excess of omega 6 fats in the standard western diet; minimising cholesterol in the arteries and blood vessels and contributing to a healthy circulatory system. 

Omega-3’s are also incredibly important for brain health and function; improving mental health and focus. Tuna is also a beautiful ingredient for anti-ageing and improving skin elasticity and integrity. Just be sure to source wild caught and sustainably sourced tuna wherever possible.

If the medicinal properties aren’t enough, this meal is a tri-doshic ayurvedic powerhouse; helping to balance vata, pitta and kapha, making it a great meal for the whole family. If you're wanting to adjust the ingredients to specifically support a particular dosha you can make the following adjustments:

  • Kapha’s (Earth: slow, heavy, uncomfortable in heat) should reduce the quantity of yoghurt.
  • Pitta’s (fire: quick, inflamed and intense) should reduce the quantities of spices and definitely omit the chilli.

Enjoy this nourishing meal as a family dinner. With the removal of chilli, small children can enjoy eating pieces of the fish that they can dip into sheeps milk yoghurt and carrot and beetroot raita. Leftovers can be enjoyed as a wholesome lunch the next day.

Ingredients: 

Serves 4

  • 4 tuna steaks
  • ghee, for frying
  • salad leaves and carrot and beetroot raita (recipe below) to serve

Marinade:

  • 260 g (9¼ oz/1 cup) sheep’s milk yoghurt
  • 2 green chillies, seeded and chopped
  • handful of coriander (cilantro) leaves, chopped
  • 2 tablespoons lime juice
  • 1 tablespoon crushed garlic
  • 1 tablespoon freshly grated ginger
  • 1 tablespoon mustard oil
  • 1 teaspoon Celtic sea salt
  • ¾ teaspoon ground turmeric
  • ½ teaspoon garam masala
  • ½ teaspoon freshly cracked black pepper
  • ½ teaspoon cumin seeds, toasted in a dry frying pan

Method

  • Rinse the fish, pat dry with paper towel and place in a large shallow dish.
  • Combine all the marinade ingredients in a blender. Add this mixture to the tuna and mix gently with a spoon to coat. Cover and refrigerate for 2 hours.
  • Heat a little ghee in a large frying pan over medium heat or on a barbecue hotplate and cook the tuna for 4–5 minutes on each side or until cooked to your liking.
  • Serve with salad leaves and carrot and beetroot raita.

Carrot and Beetroot Raita

Serves 3–4

  • 520 g (1 lb 2½ oz/2 cups) sheep’s milk yoghurt
  • 1 raw beetroot (beet), peeled and grated
  • 1 carrot, grated
  • 1 onion, finely chopped
  • 1 small capsicum (pepper), finely chopped
  • 1 garlic clove, crushed
  • 1 teaspoon ground cardamom
  • Himalayan salt, to taste

Method

  • Combine all the ingredients in a large bowl by mixing gently with a spoon.
  • The raita will keep in an airtight container in the fridge for 3–4 days.

I hope you enjoy this recipe. Let me know what you think in the comments section below.

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Comments (2)

  • Olga

    |

    Hi Lee

    Thank you for the recipe. Definitely will try. Just wondering when could I buy a sheep’s milk yoghurt in Melbourne .
    Thanks

    Reply

    • lee

      |

      You can buy it at the organic store in South Melbourne near the market 🙂

      Reply

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