Seared Tuna Pasta Salad

Seared Tuna Pasta Salad

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From: Diabetic Living Magazine

This refreshing entree is perfect for a warm summer day.

Ingredients 4 servings

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Original recipe yields 4 servings
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Nutrition per serving may change if servings are adjusted.
  • 8 ounces fresh or frozen skinless tuna fillets, about 1-inch thick (see Tips)
  • ⅛ teaspoon salt
  • ⅛ teaspoon ground black pepper
  • Nonstick cooking spray
  • 1½ cups dried whole wheat or regular bow-tie pasta or medium shell macaroni (4 ounces)
  • 1 cup fresh snow peas, trimmed and cut in half diagonally (about 8 ounces)
  • 4 cups fresh snow peas, trimmed and cut in half diagonally (about 8 ounces)
  • 1 medium red sweet pepper, thinly sliced
  • 1 cup chopped, seeded cucumber
  • ¼ cup chopped green onion
  • ¼ cup rice vinegar or white wine vinegar
  • 3 tablespoons olive oil
  • 2 teaspoons grated fresh ginger
  • 2 teaspoons honey
  • 2 teaspoons sesame seeds, toasted

Preparation

  • Prep

  • Ready In

  1. Thaw fish, if frozen; rinse fish and pat dry with paper towels. Sprinkle fish with salt and pepper. Lightly coat a medium skillet with nonstick spray and heat over medium-high heat. Add fish and cook for 6 to 9 minutes or until fish begins to flake when tested with a fork (tuna should be slightly pink in the center), turning once. Remove fish from skillet and thinly slice.
  2. Meanwhile, cook pasta according to package directions except omit salt and add snow peas during the last 1 minute of cooking; drain. Rinse with cold water; drain again. In a large bowl, combine pasta mixture, cabbage, red pepper, cucumber and green onion.
  3. In a small bowl, whisk together vinegar, olive oil, ginger and honey. Drizzle with pasta mixture with dressing and toss to coat.
  4. To serve, divide pasta mixture among 4 serving plates. Top with tuna and sprinkle with sesame seeds.
  • Variation: If desired, omit fresh tuna, salt, pepper and nonstick cooking spray, and substitute one 5-ounce can low-sodium chunk light tuna in water, drained. Omit step 1 and serve the drained tuna over the salad as directed in step 3.

Nutrition information

  • Serving size: 1 salad
  • Per serving: 310 calories; 12 g fat(2 g sat); 5 g fiber; 32 g carbohydrates; 20 g protein; 105 mcg folate; 25 mg cholesterol; 8 g sugars; 1,465 IU vitamin A; 70 mg vitamin C; 112 mg calcium; 3 mg iron; 108 mg sodium; 658 mg potassium
  • Nutrition Bonus: Vitamin C (117% daily value), Vitamin A (29% dv), Folate (26% dv)
  • Carbohydrate Servings: 2
  • Exchanges: 2 lean protein, 2 vegetable, 1½ starch, 1 fat

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