SOUTHWEST TUNA AND BLACK BEANS
Add a fresh twist to tuna with the flavors of lime, chilies and black beans-all the best that the Southwest has to offer.
Provided by Betty Crocker Kitchens
Categories Lunch
Time 25m
Yield 4
Number Of Ingredients 9
Steps:
- Heat oil in 10-inch skillet over medium heat. Cook onion, chili and garlic in oil about 2 minutes, stirring constantly, until onion is softened.
- Stir in remaining ingredients. Cook about 5 minutes, stirring occasionally, until hot.
Nutrition Facts : Calories 405, Carbohydrate 61 g, Cholesterol 25 mg, Fiber 14 g, Protein 41 g, SaturatedFat 1 g, ServingSize 1 Serving, Sodium 870 mg
BLACK BEAN TUNA SALAD
Tired of the same ol' salad? You know, lettuce with the same ol' ingredients? Revamp your simple, predictable lunch, by making this protein-packed, nutritious, and oh-so filling black bean tuna salad instead. I love salads, but when it comes to additions I can be quite finicky. I'm not a fan of raw veggies like peppers and broccoli ... Continue reading →
Provided by Lisa Codina
Number Of Ingredients 1
Steps:
- Drain the black beans, rinse with water, then pat dry with a clean kitchen towel or paper towel. Remove the pit from the avocado (look HERE for detailed instructions), the score the flesh in cubes and remove with a large spoon. Combine the beans and avocado with the remaining ingredients in a large bowl and garnish wit scallions, lime juice, olive oil and sea salt and stir gently to combine all the ingredients. Serve cold or at room temperature. This is hearty enough all on its own but is also delicious scooped up with tortilla chips or stuffed into a pita. Store leftovers in the fridge for one day. If making in advance and storing in the fridge omit the salt (which will draw out all the water from the tomatoes and cucumbers leaving you with a soggy salad!) and season just before serving.
GRILLED TUSCAN TUNA SALAD
Provided by Bobby Flay
Categories main-dish
Time 1h15m
Yield 4 to 6 servings
Number Of Ingredients 24
Steps:
- For the tuna: Remove the tuna from the refrigerator 20 minutes before grilling. Heat a charcoal or gas grill to high for direct grilling. Mix together the fennel, salt and pepper in a small bowl.
- Brush the tuna with canola oil on both sides and sprinkle with the spice mixture. Grill until charred on both sides and cooked to medium doneness, about 5 minutes per side. Remove and let rest for 5 minutes. Cut into medium dice.
- For the salad dressing: Whisk together the lemon juice, vinegar, mustard, rosemary, anchovies and garlic in a small bowl and season with salt and pepper. Slowly pour in the olive oil while whisking, until it all emulsifies. For a sweeter and thicker texture, whisk in a teaspoon of honey at a time, until desired taste and consistency is reached.
- For the salad: Combine the beans, olives, fennel, onion and tuna in a large bowl. Add the dressing and gently toss to coat. Add the greens, basil and parsley , season with salt and pepper, and toss again.
- For serving: Mound the salad on a platter and sprinkle the remaining lemon juice over the top.
GRILLED TUNA AND WHITE BEAN SALAD
Provided by Bobby Flay
Categories main-dish
Time 1h51m
Yield 4 to 6 servings
Number Of Ingredients 13
Steps:
- Drain the beans, then with cold water in a large pot and add the onion, carrot, garlic and bay leaf and cook until the beans are soft, about 1 to 1 1/2 hours. Drain the beans and pick out the onion, carrot, garlic and bay leaf. Place the beans in a bowl and toss with a couple tablespoons each of olive oil and balsamic vinegar. Fold in the red onion and thyme, and season with salt and pepper, to taste.
- Preheat grill to high. Brush tuna and radicchio with oil and season with salt and pepper. Grill the tuna for 2 to 3 minutes per side, or until slightly charred and cooked to medium-rare doneness. Grill the radicchio, cut-side down, until slightly charred and wilted. Remove the tuna and radicchio from the grill. Dice tuna into bite-size pieces, and drizzle with balsamic vinegar. Slice radicchio into 1/4-inch thick slices. Fold tuna and radicchio into the white beans. Transfer the beans to a platter and sprinkle with chopped parsley. Serve warm or at room temperature.
MARGARITA GRILLED TUNA & BLACK BEAN SALAD TORTILLA BOWLS
I love Margarita grilled tuna and this is my take on a popular restaurant version made into a salad. Now, you can buy the pre-made tortilla bowls these days at specialty markets or even right in the grocery store; however they are pretty easy to make as well. This takes a few steps but it is well worth it for a very unique salad which you can easily entertain with. Take advantage of making the beans and sour cream the day before to really help save time. This is a great twist on Mexican salad. Save yourself some steps. Make the beans ahead and the sour cream and just put in the fridge. Then just prepare your veggies, make the bowls and grill the tuna which doesn't take any time. Reheat the beans in the microwave and you can put it together in minutes.
Provided by SarasotaCook
Categories Black Beans
Time 2h30m
Yield 4 large salads, 4 serving(s)
Number Of Ingredients 25
Steps:
- Marinade -- Marinate the tuna steaks. Add the tuna in a large baggie with the margarita mix (minus 1 tablespoon for the beans). Let marinate 1-2 hours, no longer.
- Tortilla Bowls -- Make the tortilla bowls. Preheat a oven to 375 degrees. Make sure the shelf is in the middle. Spray a oven proof stainles or glass bowl with a non stick spray. Push the tortilla in the bowl and bake on a cookie sheet for 15-20 until golden brown, remove and let cool 5-10 minutes. It will crisp up. Also many grocery stores and specialty markets also carry the pre-made bowls. Old El Paso and Taco Bell are 2 brands that make them.
- Beans -- Add the olive oil to a small saute pan on medium heat. Add the garlic and onion and cook 3-4 minutes until tender. Then add the beans, salsa, chipotle, lime juice, margarita mix and cumin and continue to cook on medium heat for about 5 minutes. Season with salt and pepper if necessary and cook on low another 5 minutes. These are good made ahead and then just reheated when ready to use.
- Sour Cream Sauce -- Mix the sour cream, chipotle, lime juice and cilantro together and refrigerate until ready to use.
- Salad -- Prepare your lettuce, onions and avocado and set to the side.
- Tuna -- Remove from the marinade and season with salt and pepper. The tuna is best on an outside grill, but it also can be done on a inside grill pan, or just saute pan, Just a little olive oil on the pan or spray with a non stick spray and grill on high heat until you get nice grill marks. You want the tuna medium to medium rare, so just 3-4 minutes on the first side and even less on the second side. Your cooking time will depend on the thickness of your tuna steaks. Remove from the pan and cover with foil as you make the salad.
- Salad -- Take one of your salad bowls and fill the bottom with some of the shredded lettuce, onion slices; then the beans, cheese, a little more lettuce. Top with the sliced tuna and avocado slices. Finish by garnishing with the olives and sour cream sauce. ENJOY!
Nutrition Facts : Calories 870, Fat 51.4, SaturatedFat 22, Cholesterol 76.6, Sodium 594.9, Carbohydrate 73.5, Fiber 23.3, Sugar 5.3, Protein 35.5
GRIDDLED TUNA WITH BEAN & TOMATO SALAD
The fresh tuna in this dish has a lovely meaty texture that's even better when marinated before cooking
Provided by Good Food team
Categories Dinner, Main course
Time 1h10m
Number Of Ingredients 13
Steps:
- Put the tuna in a shallow dish, drizzle over the oil and lemon juice, scatter over the garlic and rosemary. Turn the tuna so it's well coated. Cover and put in the fridge for 30 minutes (you can leave it for longer if convenient).
- Tip the beans into a large bowl. Toss in the tomatoes, onion and rocket. Put the oil, lemon juice, mustard, honey and salt and pepper in a screw top jar. Seal and put aside.
- Heat a cast iron ridged grill pan or frying pan until very hot. Cook the tuna on a moderately high heat for 2 minutes each side - don't overcook or it will be dry.
- Shake the dressing. Pour over the salad. Mix. Serve the salad with the tuna on top.
Nutrition Facts : Calories 565 calories, Fat 26 grams fat, SaturatedFat 5 grams saturated fat, Carbohydrate 30 grams carbohydrates, Sugar 2 grams sugar, Fiber 9 grams fiber, Protein 54 grams protein, Sodium 0.67 milligram of sodium
TACO SALAD BOWLS
Make and share this Taco Salad Bowls recipe from Food.com.
Provided by Jennygal
Categories Lunch/Snacks
Time 20m
Yield 4 serving(s)
Number Of Ingredients 11
Steps:
- Preheat oven to 425º. Crumble 4 large sheets of foil to make 4 3" balls and place on baking sheet. Place one tortilla on top of each ball and spray with cooking spray. Sprinkle evenly with 1/2 tsp chili powder. Bake 6-8 min or golden. Tortillas will drape over balls as they bake.
- Meanwhile brown ground beef with carrots and remaining chili powder in large skillet. Add salsa and cook 2 min or heated through.
- Mix miracle whip and 2 tbsp salsa in large bowl. Add salad and tomatoes and toss to coat.
- Spoon into tortillas, top with meat, cheese and cilantro.
Nutrition Facts : Calories 166.1, Fat 4.9, SaturatedFat 2, Cholesterol 52.7, Sodium 410.2, Carbohydrate 10.6, Fiber 3.7, Sugar 4.7, Protein 20.9
BLACK BEAN TORTILLA WITH SALSA
Make this frittata for a quick, easy and healthy lunch option, making the most of storecupboard ingredients and packing in three of your 5-a-day
Provided by Sara Buenfeld
Categories Dinner, Lunch
Time 30m
Number Of Ingredients 14
Steps:
- Tip the tomatoes into a pan and stir in the onion, ½ the chilli and the smoked paprika. Cook over a low heat for 10 mins. Tip ¾ into a bowl, then stir in 2 tbsp of the coriander and the olives and lemon juice.
- Meanwhile, heat the grill. Tip the beans into a bowl and stir in the remaining chilli, the garlic, cumin and coriander. Beat in the eggs, then add the reserved ¼ of the salsa and the remaining fresh coriander with a little salt to taste. Blitz a little using a hand blender or mash some of the beans with a potato masher.
- Heat a 24cm non-stick pan with the oil. Pour in the bean mixture and leave to cook gently for 5-7 mins until the base is set, then grill for 5 mins. Tip out and cut into 4 wedges. If you're following our Healthy Diet Plan, serve two wedges with half of the remaining salsa and the rocket. Chill the rest for the following day.
Nutrition Facts : Calories 368 calories, Fat 14 grams fat, SaturatedFat 3 grams saturated fat, Carbohydrate 28 grams carbohydrates, Sugar 7 grams sugar, Fiber 12 grams fiber, Protein 27 grams protein, Sodium 0.5 milligram of sodium
GRILLED TUNA
Tuna is available most of the year, so fresh steaks should be easy to come by. Be choosy: a reddish color is acceptable, but flesh with dark spots or streaks should be avoided. As with all great ocean fish, the flesh tends to be dry. Marinate with oil, and avoid overcooking. The timing is critical, as tuna should be served medium rare. Use a kitchen timer.
Provided by Gordon Holland
Time 1h16m
Yield 4
Number Of Ingredients 5
Steps:
- Place tuna steaks and olive oil in a large resealable plastic bag. Seal, and refrigerate for 1 hour.
- Preheat the grill for medium heat. When coals are very hot, scatter a handful of hickory or mesquite wood chips over them for flavor.
- Lightly oil grill grate. Season tuna with salt and pepper, and cook on the preheated grill approximately 6 minutes, turning once. Transfer to a serving platter, and drizzle with freshly squeezed lime juice. Serve immediately.
Nutrition Facts : Calories 281 calories, Carbohydrate 1.8 g, Cholesterol 77.1 mg, Fat 11.8 g, Fiber 0.5 g, Protein 40 g, SaturatedFat 1.8 g, Sodium 644.2 mg, Sugar 0.3 g
TUNA SALAD WITH BLACK BEANS
My mom and I made this up when I was visiting last weekend... High protein and very tasty. She ate this with pork rinds (low carber) while I had it on bread. Other seasonings and amounts can be added to your taste, I'm sure. Tuna salads tend to be flexible. Not sure of the yield so I guessed, since I didn't measure.
Provided by Queen Roachie
Categories Lunch/Snacks
Time 5m
Yield 3 cups, 4 serving(s)
Number Of Ingredients 7
Steps:
- Combine all ingredients in a medium sized mixing bowl, stirring well to combine.
- Enjoy with bread, crackers, pork rinds, or with a spoon. Would also be good on lettuce.
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