Mood Boosting Seared Tuna Salad 

Light, vibrant, and packed with mood-boosting nutrients. This salad combines protein-rich tuna with antioxidant packed blueberries, hydrating courgette ribbons, and a nourishing mix of seeds and pistachios. A fresh, nutrient-dense bowl designed to fuel both body and mind.

Ingredients (serves 1)

1 tuna steak
1 courgette, sliced into ribbons
1 handful blueberries
Handful spinach
1–2 tsp mixed seeds (pumpkin, sunflower, flax, linseed)
Small handful pistachios, plus extra for garnish
Extra virgin olive oil, to drizzle
1 tsp apple cider vinegar
Juice of ½ lemon
Sea salt, to taste
Black pepper, to taste

Method

Prepare the salad base: In a bowl, combine spinach and courgette ribbons. Add seeds, drizzle with olive oil, apple cider vinegar, lemon juice, and a pinch of sea salt. Toss to combine.

Assemble: Transfer the salad base to a serving plate. Add blueberries and some pistachios.

Cook the tuna: Lightly sear the tuna steak in a hot pan, allow to cool slightly, then slice.

Finish the dish: Place the sliced tuna on top of the salad. Finely chop extra pistachios and sprinkle over the tuna. Add black pepper to taste and serve.

Holistic Nutrition Note

Tuna — provides high quality protein and omega-3 fatty acids, which support heart and brain health. 

Blueberries — rich in antioxidants, which protect cells and support cognitive function. 

Seeds and pistachios — contribute healthy fats, fibre, and micronutrients like magnesium and zinc to promote sustained energy and digestive health. 

Courgettes and spinach — add hydration, vitamins, and minerals, making this a balanced and nourishing meal.

A simple, nutrient-rich salad that supports energy, focus, and overall wellbeing while delivering vibrant flavour and texture.