A salad made with fresh tuna instead of canned is a treat. Welcome summer with the fresh flavor and texture of this 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-inch 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.
HELPFUL HINTS:
• Look for reduced-fat prepared pesto sauce.
• Any vinegar and oil dressing can be used.
Tuna Pesto Salad
Makes 2 servings.
4 tablespoons reduced-fat vinaigrette dressing
3 tablespoons prepared reduced-fat pesto sauce
2 teaspoons olive oil
3/4 pound fresh tuna
Salt and freshly ground black pepper
4 cups washed, ready-to-eat Italian-style salad
8 pitted black olives
1/2 cup rinsed and drained chickpeas
1 cup grape tomatoes
1/2 cup sliced roasted red peppers
1/2 cup torn basil leaves
2 whole grain rolls
Mix dressing and prepared pesto together; set aside. Heat oil in a large nonstick skillet over medium-high. Add tuna and sear two minutes for a 1 1/2 -inch thick tuna steak. Turn over and sear other side for two 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 1/2 -inch slices and place over salad. Sprinkle with basil and drizzle dressing over the tuna and salad. Serve with the rolls.
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.
