Colorful and sweet tropical fruit contrasts with slightly bitter salad greens and meaty tuna steak in this healthy main-dish salad recipe. Good-quality tuna is key to the success of this fish 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.

EatingWell Test Kitchen
Source: EatingWell Magazine, Spring 2003
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Ingredients

Tuna Salad
Pineapple-Mint Vinaigrette

Directions

Instructions Checklist
  • To marinate tuna: Whisk 3 tablespoons pineapple juice concentrate, 1/4 cup water, soy sauce, honey and 1/4 teaspoon 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.

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  • To prepare the vinaigrette: Whisk pineapple juice concentrate, water, vinegar, mint, salt and pepper in a small bowl; slowly whisk in oil.

  • To cook the tuna: Remove tuna from the marinade and pat dry. Heat 2 teaspoons 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.

  • To finish the salad: Combine greens, radicchio, mango and kiwis in a large bowl. Pour on 13 cup of the vinaigrette and toss to coat. Divide salad among 4 plates.

  • Cut tuna into 1/4-inch-thick slices. Top each salad with tuna and drizzle with the remaining vinaigrette. Serve immediately.

Tips

Make Ahead Tip: To make ahead: 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.

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.

To peel and slice a mango: Slice off both ends, revealing the long, slender seed inside. Set the fruit upright on a work surface and remove the skin with a sharp knife. With the seed perpendicular to you, slice the fruit from both sides of the seed, yielding two large pieces. Turn the seed parallel to you and slice the two smaller pieces of fruit from each side. Cut the fruit into slices.

People with celiac disease or gluten-sensitivity should use soy sauces that are labeled "gluten-free," as soy sauce may contain wheat or other gluten-containing sweeteners and flavors.

Nutrition Facts

420.6 calories; protein 30.8g 62% DV; carbohydrates 36g 12% DV; exchange other carbs 2.5; dietary fiber 4.1g 17% DV; sugars 29.5g; fat 17.5g 27% DV; saturated fat 2.6g 13% DV; cholesterol 44.2mg 15% DV; vitamin a iu 2561.4IU 51% DV; vitamin c 84.5mg 141% DV; folate 133.7mcg 33% DV; calcium 76mg 8% DV; iron 2.5mg 14% DV; magnesium 83.7mg 30% DV; potassium 1141mg 32% DV; sodium 485.6mg 19% DV; thiamin 0.3mg 28% DV; added sugar 3g.