Griddled Tuna With Bean & Tomato Salad
This vibrant tuna and cannellini bean salad is a delightful combination of marinated tuna steaks and a refreshing bean salad made with cherry tomatoes, red onion, and rocket leaves. The tuna is perfectly seasoned with olive oil, lemon juice, garlic, and rosemary, then quick-cooked to perfection. Drizzle the salad with a zesty dressing made with extra-virgin olive oil, lemon juice, mustard, and honey for a burst of flavor. Enjoy the satisfying textures and flavors of this dish that is perfect for a light and nutritious meal.
— Constant Cookbook
Ingredients
- 2 fresh tuna steaks, about 175g/6oz each
- 1 tbsp olive oil
- 1 tbsp lemon juice
- 1 large garlic clove , crushed
- 1 tbsp chopped rosemary leaves
- 410g can cannellini beans , drained and rinsed
- 8 cherry tomatoes , quartered
- ½ small red onion , thinly sliced
- 50g bag rocket
- 2 tbsp extra-virgin olive oil
- 1 tbsp lemon juice
- 1 tsp wholegrain mustard
- 1 tsp clear honey
Instructions
- 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.
Yield
Serves 2
Nutrition
- Calories: 565 calories
- Fat Content: 26 grams fat
- Saturated Fat Content: 5 grams saturated fat
- Carbohydrate Content: 30 grams carbohydrates
- Sugar Content: 2 grams sugar
- Fiber Content: 9 grams fiber
- Protein Content: 54 grams protein
- Sodium Content: 0.67 milligram of sodium
Comments
No comments found.