• September 30, 2014

Fresh tuna is a treat in summer salad

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Posted: Wednesday, July 9, 2014 4:30 am

Tasting a salad made with fresh tuna instead of canned is a treat. Welcome summer with the fresh flavor and texture of this refreshing dish.

Searing the tuna takes only minutes. Leaving the inside rare keeps the tuna moist and soft with a crisp crust.

The timing is for fish that is 1½-inches thick. If yours is thicker, add an extra minute to the sitting time. If you prefer the tuna more well done, add an extra minute to the cooking time.

HELPFUL HINTS

Look for reduced-fat prepared pesto sauce.

Any vinegar and oil dressing can be used.

COUNTDOWN

Sear tuna.

Make dressing.

Assemble salad.

WINE

Fred Tasker’s wine suggestion: This herbal dish would go nicely with an herbal sauvignon blanc.

SHOPPING LIST

To buy: ¾-pound fresh tuna, 1 package prepared reduced-fat pesto, 1 bag Italian-style salad, 1 container pitted black olives, 1 can chickpeas, 1 container grape tomatoes, 1 bunch basil, 1 jar sliced roasted red peppers and 2 whole grain rolls.

Staples: Olive oil, reduced-fat vinaigrette dressing, salt and black peppercorns.

TUNA PESTO SALAD

4 tablespoons reduced-fat vinaigrette dressing

3 tablespoons prepared reduced-fat pesto sauce

2 teaspoons olive oil

¾ pound fresh tuna

Salt and freshly ground black pepper

4 cups washed, ready-to-eat Italian-style salad

8 pitted black olives

½ cup rinsed and drained chickpeas

1 cup grape tomatoes

½ cup sliced roasted red peppers

½ cup torn basil leaves

2 whole grain rolls

Mix dressing and prepared pesto sauce together; set aside. Heat oil in a large nonstick skillet over medium-high heat.

Add tuna and sear 2 minutes for a 1 ½-inch thick tuna steak. Turn over tuna and sear other side for 2 minutes. Season cooked fish with salt and pepper.

Remove skillet from heat and place tuna on a cutting board. Let rest while arranging the other salad ingredients. Place lettuce on a serving platter.

Add olives, chickpeas, tomatoes and roasted red pepper slices. Slice tuna into ½-inch slices and place over salad. Sprinkle with basil and drizzle dressing over the tuna and salad. Serve with the rolls. Makes 2 servings.

Per serving: 554 calories (32 percent from fat), 19.7 grams fat (3 grams saturated, 8.8 grams monounsaturated), 84 milligrams cholesterol, 53.3 grams protein, 40.2 grams carbohydrates, 10.5 grams fiber, 645 milligrams sodium.

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