BAKED TUNA SALAD WITH FENNEL
Provided by Molly O'Neill
Categories dinner, easy, quick, weekday, main course
Time 30m
Yield 4 servings
Number Of Ingredients 10
Steps:
- Preheat the oven to 400 degrees. Season the tuna and fennel generously with salt and pepper and place in a deep, 8-by-8-inch baking dish. Place the garlic in the pan and pour in just enough olive oil to cover the tuna. Bake for 15 minutes, until the fennel softens and the tuna is just pink at the center. Remove from the oven and cool in the oil for 5 minutes. Using a slotted spoon, remove the tuna, fennel and garlic from the oil and allow to cool.
- Place the garlic, 6 tablespoons of the oil in which the fish cooked and the lemon juice in the container of a blender and blend until smooth. (Discard the remaining oil or save it for another use.) Season the dressing to taste with salt and pepper. Toss the greens and onion with 3 tablespoons of the dressing and place them on a platter. Slice the tuna thinly and lay it over the greens along with the fennel. Toss the tomatoes with 2 tablespoons of the dressing and surround the tuna with them. Pour the remaining dressing over the tuna, chop a few of the fennel fronds and sprinkle them over the tuna. Serve at room temperature.
TUNA, FENNEL & BEAN SALAD
This tuna, fennel & bean salad makes a great light and healthy salad packed with vitamins and protein
Provided by Good Food team
Categories Lunch
Time 10m
Number Of Ingredients 10
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.
Nutrition Facts : Calories 362 calories, Fat 17 grams fat, SaturatedFat 3 grams saturated fat, Carbohydrate 24 grams carbohydrates, Sugar 5 grams sugar, Fiber 7 grams fiber, Protein 27 grams protein, Sodium 1.6 milligram of sodium
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.
TUNA AND BEAN SALAD
This is a mainstay in my house, something you can always throw together for an easy light meal. The authentic version would call for tuna packed in olive oil, but I actually prefer water-packed tuna. The salad packs a lot of protein, not just from the beans, but also from the tuna, which is also an excellent source of Omega-3 fatty acids.
Provided by Martha Rose Shulman
Time 15m
Yield Serves 2 as a main dish, 4 as a starter
Number Of Ingredients 12
Steps:
- Place the onion in a bowl and add 1 teaspoon of the vinegar and cold water to cover. Let sit for 5 minutes. Drain and rinse with cold water, then dry on paper towels.
- In a medium bowl or salad bowl, combine the tuna, beans, onions, sage, and parsley.
- In a small bowl or measuring cup, mix together the remaining vinegar, salt to taste, freshly ground pepper, garlic, and Dijon mustard. Whisk in the olive oil and the yogurt. Toss with the tuna and beans and serve, garnishing each plate with cucumber slices.
Nutrition Facts : @context http, Calories 541, UnsaturatedFat 18 grams, Carbohydrate 53 grams, Fat 22 grams, Fiber 12 grams, Protein 35 grams, SaturatedFat 3 grams, Sodium 946 milligrams, Sugar 4 grams, TransFat 0 grams
TUNA, WHITE BEAN AND FENNEL SALAD
From the Australian BH&G Diabetic Living issue 12 2007. Marinating and resting times (35 minutes) have not been included.
Provided by ImPat
Categories Salad Dressings
Time 35m
Yield 6 serving(s)
Number Of Ingredients 13
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.
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
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