Fresh Tuna Salad with Tropical Fruits
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.
- 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
- 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.
- Meanwhile, make Pineapple-Mint Vinaigrette.
- 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.
- 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.
- Cut tuna into 1/4-inch-thick slices. Top each salad with tuna and drizzle with the remaining vinaigrette. Serve immediately.
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.
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.
Nutrition Bonus: Vitamin C (140% daily value), Vitamin A (90% dv), Selenium (60% dv), Folate & Potassium (26% dv), Magnesium (23% dv), Iron (15% dv).
Carbohydrate Servings: 2 1/2
Exchanges: 2 fruit, 1 vegetable, 4 very lean protein, 3 1/2 fat
More From EatingWell
Fresh, sun-ripened tomatoes not only taste wonderful, they...
Add these healthy and delicious recipes to your gluten-free...
When summer tomatoes from backyard gardens and farmstands hit...
When the produce section looks bleak, turn to the freezer....
If you’re craving an easy dessert tonight, we have just what...
The Meatless Monday movement is growing in popularity across...
Potassium plays a vital role in keeping your heart healthy...
Go beyond the gin and tonic this summer and mix up cocktails...
In the hot months of summer, cool down with a refreshing and...
Our nonalcoholic drink recipes, or “mocktails,” are festive...
Kick back and enjoy one of our delicious healthy summer punch...
During the busy workweek, these no-cook dinner recipes are...
Quinoa is a superfood that is packed with fiber and protein...
Fresh leeks are a delicious addition to many recipes. These...
Farmers’ markets and gardens are full of fresh and delicious...
Sardines (Pacific, wild-caught) are one of the healthiest...
- Main Ingredient
- Ease of Preparation
- Total Time
- More than 1 hour
- Spring 2003