Fresh tuna is a solid, almost meaty, fish and although it is full of beneficial omega-3 oils, it can taste a bit bland or dry. The secret is not to overcook it and, in this case, to add a little piquancy without overpowering the flavour of the fish.

• 4 fresh tuna steaks.
• ½ a red pepper, cut into tiny dice.
• ½ a small onion, finely chopped.
• 1 tomato, roughly chopped.
• A pinch of dried chilli flakes (optional).
• 2 tbls balsamic vinegar.
• Olive oil for frying.

1. Make the relish. In a small saucepan, gently sweat the pepper and onion with a good slug of olive oil until they start to soften (4-5 minutes). Add the tomato and chilli flakes and continue to heat, stirring continuously for a further 5 minutes until the tomato becomes mushy. Increase the heat and add the balsamic vinegar, boiling for 1 minute. The relish is now ready and can be set aside until the fish is cooked.

2. Heat a little olive oil in a non-stick frying pan until it just begins to smoke. Add the tuna steaks and cook for no more than 2-3 minutes on each side. They should still be a little pink in the middle. Lift the steaks onto serving plates and spoon over the warmed relish. Serve with a tossed green salad.

Serves 4.

Preparation time: 10 minutes.

Cooking Time: 15 minutes.