An Italian chef grew up eating the Mediterranean Diet in the Blue Zone, Sardinia. Here are 3 of his favorite recipes.

1. 2 x 120g (4 1/2oz) tuna steaks
2. 1 banana shallot, finely chopped
3. 1 garlic clove, thinly sliced
4. 1/2 red chilli, thinly sliced
5. 300g (10 1/2oz) baby plum tomatoes or cherry tomatoes, halved
6. 100ml (scant 1/2 cup) Vermentino or a dry white wine like Sauvignon Blanc
7. 5g (1/4oz) parsley, finely chopped, plus 1 sprig for garnish
8. 10 Taggiasca olives, pitted
9. Fine sea salt
10. Freshly ground black pepper

Method:

1. Heat half the oil in a medium frying pan over a medium heat.

1. Add the anchovies and cook for one minute, then add the tuna steaks and cook for one minute on each side. Remove them from the pan and set aside on a plate.

1. Add the remaining oil, the shallot, garlic, and chilli to the pan. Cook for three minutes, stirring constantly, before adding the tomatoes and wine (if you prefer not to use wine, use water instead and add the juice from 1/4 lemon just before serving).

1. Cover and cook for 10 minutes, piercing half the tomatoes with a fork halfway through cooking so that they release their juices.

1. Taste and lightly season the sauce with salt and pepper as needed, then stir in the chopped parsley and olives.

1. Place the tuna on top, cover again, and cook for one minute so it is still pink in the middle.

1. Serve garnished with a few parsley leaves. Tuna steaks can become dry if left too long after cooking, so enjoy them straight away.