Tuna tartare

Tuna tartare is a fresh, refined dish, perfect for cutting: 26 g of protein for 239 kcal and 11 g of fat. Raw tuna is a high-quality lean protein, avocado adds good fats, lime and soy sauce the zing. It proves a cutting meal can be festive and gourmet, far from the repetitive chicken and broccoli.

Raw fish means impeccable quality. Buy extra-fresh tuna from a trusted fishmonger, or frozen tuna labelled for raw consumption. For safety, freezing the fish for at least 24 hours at -18 °C before eating it raw kills any parasites. Keep it chilled until the last moment and eat the tartare as soon as it's made.

Cut the tuna with a knife into small, even cubes (not a blender, which crushes it). Mix gently with finely chopped shallot, soy sauce, sesame oil, lime and coriander just before serving: the acidity slightly 'cures' the fish, so don't add it too early. A plating ring gives the gourmet look. Serve well chilled.

Cutting has a reputation for being sad and repetitive — the famous chicken and broccoli at every meal. A dish like tuna tartare proves otherwise: refined, fresh, restaurant-worthy, it provides 26 g of protein for barely 239 kcal. Treating yourself to a genuinely gourmet dish while respecting your macros completely changes how a restrictive diet feels.

This is not trivial: variety and pleasure are what let you sustain a cut without cracking. Alternating textures (raw, grilled, simmered), origins (Asian, Mediterranean) and careful presentation keeps motivation up. A tartare at the weekend, a well-crafted dish now and then: that is often what separates a diet you abandon from one you succeed at.

The base recipe lends itself to many twists. An Asian version with freshly grated ginger, toasted sesame seeds and a hint of chilli; a Mediterranean version with capers, chopped black olives, basil and lemon zest; a fresh version with mango or cucumber in small dice. Very fresh salmon, sea bream or sea bass can replace the tuna, with a similar macro profile.

For a proper meal, serve the tartare with a crunchy rocket or cucumber salad, or a small portion of seasoned rice or rice cakes if you want carbs around training. A few edamame add plant protein and crunch. Plated in a ring on a bed of salad, with a dash of soy sauce, it becomes a complete dish for lunch as well as for dinner with friends.

A good tartare starts at the fishmonger's. The tuna should have bright, glossy red flesh with no brown patches or iridescence, a mild sea smell and no slimy feel. Ask for a piece cut from the heart of the loin, the most tender, and say you will eat it raw. Bring it home chilled, in a cool bag if the trip is long, and keep it at the back of the fridge.

For cutting, put the tuna in the freezer for 15 minutes: firmer flesh slices far more cleanly. Use a very sharp knife, cut first into 5 mm slices, then sticks, then even dice. Work on a clean, cold board, wash your hands, and don't reuse utensils for other foods without cleaning them. These habits limit any bacterial risk.