Orange, Watercress & Tuna Salad

Orange, Watercress & Tuna Salad

2 Reviews
From: EatingWell Magazine, January/February 2012

This vibrant salad recipe contrasts flavor, texture and color—the velvety tuna steak is matched with crisp, peppery watercress and the floral tart-sweetness of blood oranges and aniseed. Blood oranges make the dish especially pretty—they're available December through March. If you can't find them, use any oranges that look good.

Ingredients 4 servings

for serving adjustment
Serving size has been adjusted!
Original recipe yields 4 servings
US
Metric
Nutrition per serving may change if servings are adjusted.
  • 3 medium oranges
  • 1 tablespoon canola oil
  • 1 tablespoon rice vinegar
  • 1 teaspoon minced crystallized ginger or fresh ginger
  • 1/2 teaspoon ground coriander
  • 1/2 teaspoon aniseed, chopped or crushed, divided
  • 1/2 teaspoon kosher salt, divided
  • Pinch of cayenne pepper
  • 1-1 1/4 pounds tuna steaks (about 1 inch thick), cut into 4 portions (see Tip)
  • 1/4 teaspoon freshly ground pepper
  • 1 cup loosely packed tiny watercress sprigs or leaves (3/4-1 inch long)

Preparation

  • Active

  • Ready In

  1. Peel oranges with a sharp knife, removing all peel and white pith. Working over a medium bowl, cut the segments from the surrounding membranes and let them drop into the bowl. Squeeze the peels and membranes over the bowl to extract all the juice before discarding them. Gently stir in oil, vinegar, ginger, coriander, 1/4 teaspoon aniseed, 1/4 teaspoon salt and cayenne. Set aside.
  2. Position oven rack 5 to 6 inches from the broiler; preheat to high. Cover a broiler pan with foil.
  3. Season tuna with the remaining 1/4 teaspoon each aniseed, salt and pepper. Place on the prepared pan. Broil for about 2 minutes per side for medium-rare, 4 minutes per side for medium or to desired doneness.
  4. Stir watercress into the orange mixture. Slice the tuna, divide among 4 plates and top with equal portions of the salad. Serve immediately.
  • Tip: While the issues around tuna are complex, a good rule of thumb is that most U.S.-caught tuna, including Hawaiian, is considered a good or best choice for the environment because it is more sustainably fished. Look for tuna that was caught with a pole, called “troll,” “pole” or “hook & line” caught. If the method of catch is not on the label, ask your fishmonger how it was caught and tell him you want to know in the future. Avoid all bluefin and any species of imported longline tuna. For more information, visit seafoodwatch.org.

Nutrition information

  • Per serving: 208 calories; 4 g fat(0 g sat); 3 g fiber; 13 g carbohydrates; 29 g protein; 33 mcg folate; 44 mg cholesterol; 10 g sugars; 0 g added sugars; 595 IU vitamin A; 56 mg vitamin C; 59 mg calcium; 1 mg iron; 195 mg sodium; 712 mg potassium
  • Nutrition Bonus: Vitamin C (94% daily value), Potassium (21% dv).
  • Carbohydrate Servings: 1
  • Exchanges: 1 fruit, 4 lean meat

Reviews 2

May 20, 2012
profile image
By: bex2456
WOW! This recipe is absolutely delicious and I highly recommend it! I followed the recipe exactly I think the sweetness of the crystalized ginger makes this. I also had some sesame seeds that I added to the tuna before baking which gave it an extra crunch. So good! Pros: Quick and very easy, satisfying
January 19, 2012
profile image
By: EatingWell User
Easy and Elegant! I made this last night (for 2 - recipe halves easily) and served with a rice side dish. It was delicious and quicker than the 35 minute prep time given. (Most of the time goes into peeling the oranges.) I didn't have Anise seed, so left that out, but the flavor was still remarkable. Will definitely make again! (This Jan/Feb 2012 issue has loads of great recipes!) Pros: Great flavor, elegant presentation, easy to make