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.
TUNA STEAK AU POIVRE WITH WHITE BEANS AND BITTER GREENS SALAD
Provided by Rachael Ray : Food Network
Categories main-dish
Time 30m
Yield 4 servings
Number Of Ingredients 18
Steps:
- If you are planning to roast your red pepper, rather than use store bought, place your pepper under broiler to blacken. See red pepper method below.
- Preheat a large nonstick skillet over high heat. Pat tuna steaks dry and season with a little coarse salt. Drizzle extra virgin olive oil over tuna and lightly coat steaks on both sides. Coat 1 side of the steaks with a generous amount of coarse ground black pepper. When the pan is very hot, add steaks, peppered side down. Sear and brown steaks 2 minutes, then turn, and immediately reduce heat to medium. Loosely cover pan with aluminum foil tent and allow steaks to cook 5 minutes for rare, 7 minutes for medium. Steaks should be firm, but have a little give and some pink should remain at the center.
- In a second skillet over moderate heat, coat pan with olive oil, add garlic and onion, and saute 3 minutes to soften onion bits. Add beans and chopped roasted red pepper to the pan. Heat beans through, 2 to 3 minutes. Stir in rosemary and parsley and season beans with salt and pepper.
- Combine escarole and radicchio in shallow dish. Coat greens with lemon juice, then a drizzle of oil. Season salad with coarse salt and toss well.
- To serve, pile a serving of beans on a dinner plate and top with tuna steak. Serve salad greens along side beans and fish. You can also serve this with sliced bread that has been toasted and then rubbed with half a garlic clove.
- To roast red peppers: Preheat broiler to high. Split and seed pepper and place skin side up close to hot broiler. Blacken skins of pepper. Transfer pepper to brown paper bag and seal. Let pepper cool to handle. Peel charred skins away from pepper flesh.
TUNA STEAK WITH CANNELLINI BEANS
So this has got to be my favourite after work recipe. Its quick, low fat and yet so very satisfyingly tasty. I urge you to give this a try!
Provided by Sarah Boudjema
Categories Weeknight
Time 15m
Yield 2 serving(s)
Number Of Ingredients 8
Steps:
- Heat 1 tablespoon of Olive oil in a frying pan, add Onion and cook gently for 5 mins until soft, add the garlic and continue cooking for 2 minutes.
- Add the Cannellini beans, tomatoes and rosemary and cook for a further 5 minutes, season well with salt and pepper and a squeeze of lemon juice.
- Meanwhile heat a griddle or frying pan, brush Tuna with a little Olive oil and season with Pepper and cook for 3 mins per side depending on size of Steaks for medium rare.
- Serve with the salad and lemon wedges.
Nutrition Facts : Calories 317.8, Fat 1, SaturatedFat 0.2, Sodium 119.2, Carbohydrate 59.9, Fiber 14.7, Sugar 4.8, Protein 21.1
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
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
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
PESTO, CANNELLINI BEAN & TUNA JACKETS
Top baked sweet potatoes with pesto, cannellini beans and tuna for a simple supper. They take just two minutes to prep and deliver two of your 5-a-day
Provided by Cassie Best
Categories Lunch, Supper
Time 9m
Number Of Ingredients 9
Steps:
- Heat oven to 180C/160C fan/gas 4. Pierce the potatoes a few times, then bake for 40 mins, or until really soft. Alternatively, microwave on High for 7 mins.
- Mix the beans, pesto, cream cheese, tuna, red onion, lemon zest and some seasoning. Split the baked potatoes and stuff with the tuna filling. Top with the pine nuts and basil leaves.
Nutrition Facts : Calories 393 calories, Fat 12 grams fat, SaturatedFat 4 grams saturated fat, Carbohydrate 55 grams carbohydrates, Sugar 23 grams sugar, Fiber 9 grams fiber, Protein 11 grams protein, Sodium 0.8 milligram of sodium
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
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