Fresh Tuna Salad with Tropical Fruits

http://www.eatingwell.com/recipes/fresh_tuna_salad_with_tropical_fruits.html

From EatingWell:  Spring 2003

Colorful tropical fruit contrasts with slightly bitter salad greens and fresh tuna steak to make a refreshing main-dish salad. Good-quality tuna is key to the success of this recipe. The secret to buying fresh fish is to ask to smell it: the tuna should smell briny, clean and fresh, like the ocean on a spring morning, not like the tidal flats on a hot summer afternoon. Do not use fresh pineapple juice, which has an enzyme that "cooks" the fish as it marinates.

4 servings, about 2 1/2 cups each | Active Time: 40 minutes | Total Time: 1 hour 20 minutes

Ingredients

• 3 tablespoons frozen pineapple juice concentrate
• 1/4 cup water
• 2 tablespoons reduced-sodium soy sauce
• 2 teaspoons honey
• 1/4 teaspoon freshly ground pepper
• 1 pound tuna steak, (about 1 inch thick) (see Note)
• Pineapple-Mint Vinaigrette, (recipe follows)
• 2 teaspoons extra-virgin olive oil
• 4 cups mixed salad greens
• 1 small head radicchio, cored and shredded (about 2 cups)
• 1 ripe mango, (about 12 ounces), peeled, pitted and sliced
• 2 kiwis, peeled and cut into 8 pieces each

Preparation

1. Whisk pineapple juice concentrate, water, soy sauce, honey and pepper in a small bowl. Place tuna steak in a shallow pan. Pour the marinade over the tuna; turn to coat. Cover and marinate in the refrigerator for 45 minutes, turning twice.
2. Meanwhile, make Pineapple-Mint Vinaigrette.
3. Heat oil in a large skillet over medium heat. Add tuna; cook until browned and just opaque in the center, 4 to 6 minutes per side. Transfer tuna to a cutting board; let stand for 5 minutes.
4. Meanwhile, combine greens, radicchio, mango and kiwis in a large bowl. Pour on 1/3 cup of the vinaigrette and toss to coat. Divide salad among 4 plates.
5. Cut tuna into 1/4-inch-thick slices. Top each salad with tuna and drizzle with the remaining vinaigrette. Serve immediately.

Nutrition

Per serving : 469 Calories; 23 g Fat; 4 g Sat; 14 g Mono; 43 mg Cholesterol; 39 g Carbohydrates; 29 g Protein; 4 g Fiber; 479 mg Sodium; 927 mg Potassium

2 1/2 Carbohydrate Serving

Exchanges: 2 fruit, 1 vegetable, 4 very lean protein, 3 1/2 fat

Tips & Notes

• Make Ahead Tip: The greens and fruit can be tossed together (without the dressing) and stored under a barely moistened paper towel in the refrigerator for up to 3 hours.

• Note: If you prefer your tuna medium-rare, as it is often served in restaurants, use sushi-grade (or sashimi) tuna, if you can find it, and cook it for about 3 minutes per side.