Seared Fresh Tuna Salad
Looking for a cool salad for a hot summer evening? Seared Fresh Tuna Salad is not your ordinary tuna salad. The wonderful flavor and texture of just-cooked fresh tuna gives a new meaning to tuna salad made from canned tuna. Add lettuce, sugar snap peas, corn and grape tomatoes for a refreshing summer treat.
Searing tuna and leaving the inside uncooked keeps the tuna moist and soft. The fish is quickly seared and finishes cooking in its own heat. It has a crisp crust and remains red inside.
The timing is for fish that is 1-inch thick. If yours is thicker, add an extra minute to the sitting time. If you prefer the tuna more well done, add 2 minutes to the cooking time.
Look for yellowfin tuna (also known as ahi) at the fish counter. It will be delicious for this dinner and is considered an environmentally friendly fish.
This meal contains 594 calories per serving with 26 percent of calories from fat.
HELPFUL HINTS:
- Sesame seeds can be found in the spice section of the supermarket. Store the jar in the refrigerator
- Look for sugar snap peas that have already been trimmed
- To defrost corn, place in a microwave oven for 1 minute or place the corn in a colander and run under warm water
COUNTDOWN:
- Preheat oven for bread
- Prepare dressing and salad vegetables
- Prepare tuna.
SHOPPING LIST
Here are the ingredients you’ll need for tonight’s Dinner in Minutes:
To buy:
- 3/4 pound fresh tuna steak
- 1 small jar or package sesame seeds
- 1 jar white horseradish
- 1 small French baguette
- 1 package frozen corn
- 1/2 pound sugar snap peas
- 1 package grape or cherry tomatoes
- 8 ounces fresh baby greens or mesclun.
Staples:
- Reduced-fat vinaigrette dressing
- Olive oil
- Salt
- Black peppercorns.
Linda Gassenheimer is the author of fourteen cookbooks including her newest, Prevention’s Fit and Fast Meals in Minutes and Mix ‘n Match Meals in Minutes for People with Diabetes. Do you have any questions about a recipe or cooking method? Or, have you tried the recipe and added your own touch that you’d like to share. Email Linda at dinnerinminutes@ou.org. You can visit Linda on her web page at www.DinnerInMinutes.com.
The words of this author reflect his/her own opinions and do not necessarily represent the official position of the Orthodox Union.