Tuna Fennel Bean Salad Food

TUNA, FENNEL AND WHITE BEAN SALAD

Steps:

• Trim the base and tops off the fennel and save the fennel fronds if you like. Core, then slice the head across, as thinly as you can, into horseshoe-shaped slices - use a mandolin, if you have one. Slice the onion in the same way.
• Put the fennel and onion into a large bowl with the beans, olive oil, lemon juice, parsley and some seasoning to taste. Stir together well and leave for 5 minutes for the fennel to soften slightly.
• Break the drained tuna into large flakes and gently stir into the bean and fennel salad. Spoon the salad into the centre of 4 plates and scatter with the black olives. Garnish with the fennel fronds, if using.

SEARED TUNA, WHITE BEAN AND FENNEL SALAD

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.

WHITE BEAN TUNA SALAD

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.

TUNA, FENNEL & BEAN SALAD

Steps:

• To make a dressing, put the lemon zest and juice, mustard, oil and some seasoning in a jam jar and shake well. Tip the beans into a bowl, pour over the dressing and stir to coat. Add the herbs, fennel and cucumber, then flake the tuna into large pieces and fold through. Spoon onto plates and sprinkle with pumpkin seeds to serve.

TUNA, WHITE BEAN AND FENNEL SALAD

Steps:

• In a large bowl, combine the beans, tomatoes, fennel, 1 tablespoon of the fennel fronds, red onion and capsicum (bell pepper), sed aside.
• In a small, screw top jar, put the vinegar, lemon juice, oil and pepper and shake to combined well.
• Pour the dressing over the bean mixture and toss lightly to combine.
• Cover and set aside for 30 minutes to allow the flavours to develop.
• Now preheat a barbecue chargrill or char-grill pan on medium.
• Spray both sides of the tuna with the cooking spray. Cook for 3-4 minutes each side or until just cooked, transfer to a plate and cover loosely with foil and set aside for 5 minutes to rest.
• Using a fork break the tuna into bite size pieces.
• Toss tuna with the bean mixture.
• Arrange serving plates with salad leaves and then arrange tuna mix on top and then sprinkle over a few fennel fronds and serve with the bread.

PAN-SEARED TUNA TOPPED WITH FENNEL SALAD

Steps:

• Combine first 5 ingredients in medium bowl. (Can be prepared 4 hours ahead. Cover and let stand at room temperature.)
• Heat heavy large skillet over medium-high heat. Brush fish generously with oil. Season with salt and pepper. Add fish to skillet and cook just until cooked through and brown, about 6 minutes per side. Transfer to plates. Mix parsley into fennel mixture. Top fish with fennel mixture and serve.