Sesame-crusted tuna steaks with quinoa

1. Cook the quinoa according to the instructions.
2. To make the salad dressing, put the ingredients, with some salt and pepper, in a container you can secure, then shake vigorously.
3. Scatter the sesame seeds on a large plate, along with a fair amount of pepper. Then dip the tuna steaks in, ensuring they’re evenly coated.
4. Divide the oil between two large frying pans over a medium heat. If you only have one large pan, then cook the tuna in two batches rather than squishing in all four.
5. For a medium-rare finish, cook the tuna steaks for around 2-3 minutes each side, depending on their thickness. (It’s fine to eat partly-cooked tuna while pregnant as long as it’s been frozen and fully defrosted first². You can always cook your tuna steaks for longer. Once cooked, remove and set the tuna aside.
6. Rinse the cooked quinoa under cold running water and leave it to cool down completely. Once cooled, toss it in a large serving bowl with the mango and spinach and season to taste.
7. Divide the salad among four serving plates (or four lunch boxes). Place a piece of fish over each salad, then drizzle the dressing over.

There are some types of fish you should definitely avoid in pregnancy², but tuna can be eaten in moderation. As tune contains naturally high levels of mercury, you shouldn’t eat more than two tuna steaks, or four medium-sized cans of tuna, a week when pregnant. For most people, the amount of mercury in our food isn’t harmful, but it may affect your baby’s developing nervous system if you have too much while pregnant².

• Quinoa contains iron which helps ensure your baby receive oxygen and nutrients during pregnancy³
• Tuna steaks are a good source of protein and DHA, an omega-3 oil that’s essential for your baby’s brain development⁴
• Ginger can help ease pregnancy-related nausea and vomiting⁵