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Fresh Tuna Salad
Tossing veggies with fresh tuna instead of canned turns a regular lunch into something special. This salad can also be served as a light dinner on those hot summer nights.
PREPARATION TIME: 25 minutes
COOKING TIME: 8 to 10 minutes
NUMBER OF SERVINGS: 4
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INGREDIENTS:
SALAD
4 small red potatoes, peeled and cut into eighths (about 2 cups)
6 ounces green beans, trimmed and cut into 1 1/2-inch lengths (2 cups)
2 tuna steaks (8 ounces each), about 1 inch thick
1 small onion, finely chopped (1/2 cup)
12 yellow or red cherry tomatoes or 1 medium tomato, seeded and cubed (about 1 cup)
2 tablespoons snipped fresh dill
2 teaspoons capers, rinsed, drained, and chopped
DRESSING
2 tablespoons white wine vinegar
1 teaspoon Dijon mustard
1 garlic clove, minced
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
1 tablespoon olive oil |
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DIRECTIONS:
1. Place potatoes in a large saucepan of boiling water and cook 1 minute over medium-high heat. Add green beans and cook 6 minutes more, until tender. Set aside 3 tablespoons cooking liquid and drain vegetables. Rinse under cold water to stop the cooking process and drain again.
2. Make dressing: Meanwhile, combine vinegar, mustard, garlic, salt, and pepper together in a small bowl. Whisk in reserved cooking liquid, then the oil. Or put all the dressing ingredients in a small jar, cover tightly, and shake until well blended.
3. Heat broiler, setting oven rack 6 inches from heat. Arrange tuna steaks on a broiler pan, brush both sides of each steak with some dressing, and broil 4 to 5 minutes on each side, until fish flakes easily when tested with a fork. Transfer tuna to a cutting board and allow to cool slightly.
4. Make salad: Meanwhile, combine potatoes, green beans, onion, tomatoes, dill, and capers in a large salad bowl. Cut tuna into 1-inch cubes and add to bowl. Add remaining dressing and gently toss to combine.
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Nutrition Per Serving:
Per serving: Calories 285, fat 9 g, saturated fat 2 g, cholesterol 43 mg, sodium 276 mg, carbohydrate 22 g, fiber 3 g, protein 29 g.
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Tips:
Tuna and capers are natural partners in this hearty salad. You can find capers, the unopened buds of a Mediterranean shrub, in the specialty food section of most supermarkets. Use them to lend a piquant, slightly salty flavor to seafood and chicken.
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| From Live Longer Cookbook |
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