SEARED TUNA, WHITE BEAN AND FENNEL SALAD
Rich tuna and creamy white beans are the foundations of a favorite warm-weather Mediterranean salad, often accented with tomatoes and onion. Here, well-seasoned tuna fillet is instead seared rare in a cast-iron skillet, though it could also be grilled over hot coals. But feel free to use best-quality canned tuna, and skip the cooking altogether. The crisp, thinly sliced fennel adds freshness and mirrors the fennel seed in the seasoning.
Provided by David Tanis
Categories dinner, lunch, quick, snack, salads and dressings, main course
Time 1h
Yield 4 to 6 servings
Number Of Ingredients 15
Steps:
- Season tuna generously on both sides with salt, then sprinkle with the black pepper, fennel seed and pollen (if using). Drizzle very lightly with olive oil and rub the seasoning into the fillets with your hands. Set aside at room temperature.
- Peel and dice the onion and soak in ice water for 10 minutes (this will tame its bite). Drain the beans and put in a bowl. Add a generous sprinkling of salt and 2 tablespoons lemon juice and stir. Drain onions and add to beans. Stir in 1 tablespoon olive oil and toss to coat. Transfer to a serving platter and set aside at room temperature.
- Make the dressing: In a small bowl, whisk together 2 tablespoons lemon juice, the lemon zest, garlic, a pinch of salt, crushed red pepper and 3 tablespoons olive oil.
- Place a wide cast iron pan over high heat. When it is hot, add tuna. Cook for about 2 minutes, until a golden brown crust forms, then flip and cook for 1 to 2 minutes more. Take care not to let the spices scorch; reduce the heat if necessary. The exterior of the fish will be cooked, but the interior will be quite rare. For medium-rare, cook an additional 2 minutes on the second side. Remove from pan and transfer to a cutting board to cool.
- Using a very sharp knife or mandoline, slice fennel crosswise into very thin slices. Salt lightly and toss with dressing. Arrange dressed fennel around the edge of the platter, surrounding the beans.
- Cut the tuna in ½-inch slices and arrange over beans. Sprinkle with parsley and fennel fronds and serve at room temperature.
Nutrition Facts : @context http, Calories 862, UnsaturatedFat 6 grams, Carbohydrate 131 grams, Fat 8 grams, Fiber 34 grams, Protein 72 grams, SaturatedFat 1 gram, Sodium 958 milligrams, Sugar 8 grams, TransFat 0 grams
SALAD NICOISE WITH SEARED TUNA
Steps:
- To make the vinaigrette: combine all ingredients in a mason jar. Screw the cap on the jar and shake the vinaigrette vigorously to emulsify. Set the dressing aside while preparing the salad so the flavors can marry.
- Cooking the potatoes, eggs, and green beans in the same pot cuts down on prep time and clean up. To do this, put the potatoes in a large saucepan, add water to cover and a nice pinch of salt; bring to a boil over medium heat. Simmer the potatoes for 12 minutes to give them a head start, and then add the eggs. Place a steamer basket or colander on top of the simmering water. Put the green beans in the steamer and cover with a lid. Steam the beans for 5 minutes until crisp-tender while continuing to cook the potatoes until fork tender. Drain out the water and put the potatoes, eggs, and green beans in a colander; rinse briefly under cold water. Peel the shells off the eggs and cut them in 1/2 lengthwise.
- Place a large skillet over medium-high heat. Rub the tuna on all sides with olive oil, and a bit of the vinaigrette; season with a fair amount of salt and pepper. Lay the tuna in the hot pan and sear for approximately 2 minutes on each side; as the tuna cooks, the red meat will become whiter. Transfer the tuna to a cutting board and slice.
- To assemble the salad: combine the potatoes, green beans, tomatoes, olives, anchovies, capers, and chives in a large mixing bowl. Take the vinaigrette and give it another good shake to recombine. Drizzle the salad with enough vinaigrette to fully moisten and toss gently to coat; season with salt and pepper. Take care not to mush up the ingredients - the important thing about salad nicoise is that it is arranged nicely on a platter with all the elements keeping their individual integrity. Put the tossed salad down the center of a serving platter and lay the seared tuna attractively across the top and the eggs around the rim. Drizzle with the remaining vinaigrette and serve.
ASIAN SEARED TUNA
This is simplicity itself - beautiful fish cooked quickly and teamed with gorgeous Asian flavours.
Provided by Jamie Oliver
Categories Healthy meals Dinner for two Dinner Party Romantic meals Asian Tuna
Time 20m
Yield 2
Number Of Ingredients 11
Steps:
- Slice off and discard the veiny stub of meat from the tuna, then slice into rough 3cm chunks. Place the sesame seeds onto a tray, then add the tuna chunks, turning them over in the seeds so they're nicely coated.
- Heat a good drizzle of olive and sesame oil in a medium frying pan over a medium heat. Peel and thinly slice the garlic, then add most of it to the pan. Fry for 1 to 2 minutes, or until golden and crisp, then use a slotted spoon to transfer to a plate (don't drain away the oil!).
- Return the pan to the heat and allow to heat up again, then add the sesame-coated tuna to the garlicky oil. Sear on one side for 10 to 20 seconds. Using tongs, turn the tuna over and keep cooking until you've seared only four sides of each chunk. Transfer to a plate.
- Peel and finely grate the ginger, then add to a bowl with the soy, 1 teaspoon sesame oil and the remaining sliced garlic. Add a squeeze of lemon juice, then mix well to combine. Have a taste and add a squeeze more lemon juice, if needed.
- Cut the seared tuna into slices, roughly 1cm thick, then arrange on your plates. Drizzle over the Asian dressing, scatter the garlic chips on top and tear over the coriander leaves. Trim and finely slice the spring onion and chilli at an angle, scatter on top, then finish with a drizzle of olive oil.
Nutrition Facts : Calories 317 calories, Fat 22.2 g fat, SaturatedFat 4.0 g saturated fat, Protein 26.9 g protein, Carbohydrate 2.6 g carbohydrate, Sugar 1.5 g sugar, Sodium 0.8 g salt, Fiber 1.2 g fibre
SEARED AHI TUNA
Ahi Tuna is a restaurant favorite that's easier to make at home than you think! It's quick and healthy - great for something a little different on a weeknight.
Provided by Natasha Bull
Categories Main Course
Time 15m
Number Of Ingredients 9
Steps:
- Add the sauce ingredients to a small bowl and mix together. Give it a taste and adjust ingredients if needed. Set aside.
- Season both sides of the tuna steaks with salt & pepper.
- Add the oil to a skillet over medium-high heat (or even hotter) and let the pan get very hot (oil should be smoking a bit). Sear the tuna for 45 sec - 1 minute per side.
- Slice the tuna and serve it with the sauce, sesame seeds sprinkled over top, and chopped scallions.
Nutrition Facts : Calories 416 kcal, Carbohydrate 8 g, Protein 42 g, Fat 23 g, SaturatedFat 4 g, Cholesterol 65 mg, Sodium 1331 mg, Fiber 1 g, Sugar 5 g, ServingSize 1 serving
WHITE BEAN TUNA SALAD
Provided by Giada De Laurentiis
Categories main-dish
Time 10m
Yield 4 servings
Number Of Ingredients 9
Steps:
- In a large bowl, add the tuna, reserving the olive oil in a separate small bowl. Break tuna into bite-size pieces with a large fork. Add the beans and capers. Into the bowl of olive oil, add the red wine vinegar. You should have 1 part vinegar to 2 parts oil - add more extra-virgin olive oil if necessary. Season with salt and pepper. Pour dressing on the tuna, bean and caper mixture and allow the flavors to infuse while slicing the vegetables. Add the onion and tomatoes to tuna mixture and toss gently.
- Place the arugula on large decorative platter and top with tuna mixture. Tear fresh basil leaves over the top and serve immediately.
TUSCAN BEANS WITH TUNA
Provided by Food Network Kitchen
Categories main-dish
Time 35m
Yield 4 servings
Number Of Ingredients 11
Steps:
- Heat 3 tablespoons olive oil in a deep skillet over medium heat. Add the garlic and chopped sage and cook until the garlic just starts to brown, about 4 minutes. Add the beans (including the liquid from the cans) and 1 cup water. Increase the heat to medium high and cook, stirring occasionally, until slightly reduced, about 10 minutes. Add the kale and cook, stirring occasionally, until the kale is tender and the liquid looks creamy, 8 to 10 minutes. Season with salt and pepper.
- Meanwhile, toss the tomatoes, celery, olives and roasted peppers in a medium bowl. Heat the remaining 3 tablespoons olive oil in a small skillet over medium heat, then fry the sage leaves until crisp, 3 to 4 minutes; drain on paper towels. Reserve the oil.
- Break the tuna into large chunks and divide among shallow bowls. Spoon the bean mixture around the tuna and top with the olive salad and fried sage. Drizzle with the reserved sage oil and season with salt.
Nutrition Facts : Calories 564, Fat 28 grams, SaturatedFat 4 grams, Cholesterol 36 milligrams, Sodium 1,092 milligrams, Carbohydrate 45 grams, Fiber 11 grams, Protein 33 grams
TUNA WITH TUSCAN WHITE BEAN SALAD
Once the tuna steaks hit the grill, do not move them around or they may tear. This recipe is for tuna that is still pink in the middle (medium-rare). Increase the cooking time for tuna that is more cooked through. -Vance E. Werner Jr., Franklin, Wisconsin
Provided by Taste of Home
Categories Dinner
Time 30m
Yield 4 servings.
Number Of Ingredients 16
Steps:
- In a large bowl, combine the first 6 ingredients. In a small bowl, whisk the oil, vinegar, lemon juice, salt and pepper. Pour over bean mixture; toss to coat. Refrigerate until serving., Brush tuna with oil. Sprinkle with salt and pepper; place on greased grill rack. Cook, covered, over high heat or broil 3-4 in. from the heat until slightly pink in the center for medium-rare, 3-4 minutes on each side. Serve with salad.
Nutrition Facts : Calories 409 calories, Fat 16g fat (2g saturated fat), Cholesterol 77mg cholesterol, Sodium 517mg sodium, Carbohydrate 20g carbohydrate (3g sugars, Fiber 6g fiber), Protein 45g protein. Diabetic Exchanges
TUNA AND WHITE BEAN SALAD
Make and share this Tuna and White Bean Salad recipe from Food.com.
Provided by LuLu Bear
Categories Tuna
Time 30m
Yield 24 serving(s)
Number Of Ingredients 9
Steps:
- Drain beans well and place half the beans into a bowl.
- Mash remaining beans with a fork.
- Combine mashed and whole beans with tuna, onion, rosemary, and arugula.
- Dress the salad with lemon juice, olive oil, salt, and pepper.
- Serve with crackers.
Nutrition Facts : Calories 37.3, Fat 1, SaturatedFat 0.2, Cholesterol 2.7, Sodium 28.4, Carbohydrate 4.2, Fiber 0.9, Sugar 0.1, Protein 3
SEARED TUNA STEAK WITH WHITE BEAN AND TOMATO SALAD
Provided by Reggie Southerland
Categories main-dish
Time 55m
Yield 2 servings
Number Of Ingredients 13
Steps:
- To make the steaks: Combine lemon zest, oil, salt, and pepper and marinate the steaks for 10 to 30 minutes (but no longer than 30 minutes or the fish will start to break down.)
- Preheat the oven to 350 degrees F.
- In a hot but not smoking pan, sear on each side for 2 minutes. Transfer the steaks to an ovenproof dish and finish in the oven for 5 minutes.
- To make the salad: In a medium skillet, cook the shallots in 2 tablespoons of oil for 5 minutes. Add the beans, stock, rosemary, and pepper and gently cook for 7 to 8 minutes on low.
- Remove the pan from the heat and very gently fold the cherry tomatoes into the bean mixture, taking care not to break them.
- To serve, thinly slice the heirloom or plum tomato and place 4 slices on each plate. Mound the salad in the middle and sprinkle with the remaining oil.
SEARED TUNA WITH ITALIAN WHITE BEAN SALAD
Perfectly A.1.-seasoned and seared tuna tops a classic Italian white bean salad, all in under 20 min.
Provided by My Food and Family
Categories Beans
Time 15m
Yield 6 servings
Number Of Ingredients 11
Steps:
- Combine first 8 ingredients; refrigerate until ready to serve.
- Brush fish with A.1.
- Heat oil in large skillet on high heat. Add fish; cook 3 min. or until edges are white but centers are still pink, turning after 2 min. Serve with bean salad.
Nutrition Facts : Calories 360, Fat 15 g, SaturatedFat 2.5 g, TransFat 0 g, Cholesterol 45 mg, Sodium 680 mg, Carbohydrate 0 g, Fiber 7 g, Sugar 0 g, Protein 35 g
BEANS AND TUNA SALAD (ITALY)
Provided by Giorgia Fontana
Time 10m
Number Of Ingredients 7
Steps:
- In a large bowl, whisk together lemon juice, olive oil, salt, and pepper to create a vinaigrette.
- Drain the beans and rinse well under running cold water.
- Slice the red onion as thinly as possible.
- Flake the canned tuna with the help of a fork.
- Add all the ingredients to the bowl, leaving parsley for last.
- Gently toss everything together to make sure every bit is evenly coated.
Nutrition Facts : Calories 583 kcal, Carbohydrate 50 g, Protein 45 g, Fat 23 g, SaturatedFat 4 g, Cholesterol 18 mg, Sodium 364 mg, Fiber 11 g, Sugar 2 g, UnsaturatedFat 18 g, ServingSize 1 serving
TUNA AND GREEN BEAN SALAD
Provided by Giada De Laurentiis
Categories side-dish
Time 27m
Yield 6 servings
Number Of Ingredients 12
Steps:
- Cook the green beans in a large pot of boiling water until crisp-tender, stirring occasionally, about 4 minutes. Using a mesh strainer, transfer the green beans to a large bowl of ice water to cool completely. Drain the green beans and pat dry with a towel.
- Add 2 teaspoons of salt to the same cooking liquid and bring the liquid to a simmer. Add the potatoes to the simmering liquid and cook until they are just tender but still hold their shape, about 8 to 10 minutes. Transfer the potatoes to the ice water to cool completely. Drain the potatoes and pat dry with a towel.
- In a small bowl, whisk the lemon juice, garlic, oil, oregano, 1 teaspoon salt and 3/4 teaspoon pepper. Place the tomatoes, basil and parsley in a large serving bowl. Add the tuna and toss gently to combine. Add the green beans and potatoes and gently combine. Pour the dressing over the salad and toss to coat.
More about "seared tuna with italian white bean salad food"
TUNA & WHITE BEAN SALAD WITH ARUGULA, YELLOW TOMATOES ...
From finecooking.com
4.5/5 (2)Category LunchCuisine MediterraneanCalories 536 per serving
ITALIAN TUNA AND BEAN SALAD WITH OLIVES - TESCO REAL FOOD
From realfood.tesco.com
4/5 (29)Total Time 10 minsCategory StarterCalories 241 per serving
TUNA RECIPES - JAMIE OLIVER
From jamieoliver.com
SEARED AHI TUNA WITH WARM WHITE BEAN SALAD - WILLIAMS SONOMA
From williams-sonoma.com
Servings 4Total Time 1 hr 5 mins
KOREAN-STYLE SEARED TUNA RECIPE - FOOD & WINE
From foodandwine.com
5/5 Servings 4
HEALTHY TUNA SALAD RECIPES - FOOD & WINE
From foodandwine.com
Estimated Reading Time 4 mins
TUNA-AND-WHITE-BEAN SALAD RECIPE - FOOD & WINE
From foodandwine.com
5/5 Servings 4
TUNA & WHITE BEAN SALAD RECIPE - EATINGWELL
From eatingwell.com
5/5 (6)Total Time 10 minsCategory Healthy Salad RecipesCalories 223 per serving
SEARED TUNA AND BEAN SALAD RECIPE - RD.COM
From rd.com
Author Reader's Digest EditorsEstimated Reading Time 1 min
HOW TO COOK TUNA STEAK - MY FOOD AND FAMILY
From myfoodandfamily.com
Estimated Reading Time 2 mins
ITALIAN BEAN TUNA SALAD
From tfrecipes.com
SEARED TUNA WITH ITALIAN WHITE BEAN SALAD RECIPE | WHITE ...
From pinterest.co.uk
ARUGULA, ITALIAN TUNA, AND WHITE BEAN SALAD RECIPE
From crecipe.com
BLACK BEAN TUNA SALAD RECIPE - FOOD NEWS
From foodnewsnews.com
NORTHERN ITALIAN WHITE BEAN SALAD - COOKEATSHARE
From cookeatshare.com
SEARED TUNA WITH ITALIAN WHITE BEAN SALAD RECIPE | RECIPES ...
From pinterest.com
BOLOS SEARED TUNA WITH CREAMY WHITE BEANS AND RIOJA WINE ...
From tfrecipes.com
TUNA AND BEAN SALAD RECIPE - ALL INFORMATION ABOUT HEALTHY ...
From therecipes.info
SEARCH PAGE - FOOD NETWORK
From foodnetwork.co.uk
TUNA WITH WHITE BEANS - ALL INFORMATION ABOUT HEALTHY ...
From therecipes.info
SEARED TUNA STEAK WITH WHITE BEAN AND TOMATO SALAD RECIPES
From tfrecipes.com
TUNA SUN DRIED TOMATO AND WHITE BEAN SALAD RECIPES
From tfrecipes.com
TUNA RECIPES - MY FOOD AND FAMILY
From myfoodandfamily.com
SEARED TUNA WITH ITALIAN WHITE BEAN SALAD - RECIPESRUN
From recipesrun.com
A1 - MY FOOD AND FAMILY
From myfoodandfamily.com
SEARED TUNA WITH ITALIAN WHITE BEAN SALAD RECIPE - KRAFT ...
From pinterest.co.uk
PAN SEARED TUNA RECIPE - ALL INFORMATION ABOUT HEALTHY ...
From therecipes.info
ITALIAN WHITE BEANS TUNA - COOKEATSHARE
From cookeatshare.com
SEARED TUNA WITH ITALIAN WHITE BEAN SALAD RECIPE - KRAFT ...
From pinterest.com
SEARED TUNA ITALIAN - ALL INFORMATION ABOUT HEALTHY ...
From therecipes.info
SEARED TUNA WITH ITALIAN WHITE BEAN SALAD - PINTEREST.COM
From pinterest.com
RECIPE SEARED TUNA WITH ITALIAN WHITE BEAN SALAD - YOUTUBE
From youtube.com
ITALIAN TUNA SALAD WITH WHITE BEANS- TFRECIPES
From tfrecipes.com
SEAFOOD SALAD RECIPES - MY FOOD AND FAMILY
From myfoodandfamily.com
SEARED TUNA WITH ITALIAN WHITE BEAN SALAD RECIPE LIST ...
From salewhale.ca
Are you curently on diet or you just want to control your food's nutritions, ingredients? We will help you find recipes by cooking method, nutrition, ingredients...
Check it out »
You'll also love