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Fresh Tuna Salad with Tropical Fruits

Spring 2003

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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.


Fresh Tuna Salad with Tropical Fruits

Makes: 4 servings

Serving Size: about 2 1/2 cups

Active Time:

Total Time:

Ingredients

Tuna Salad

  • 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 Tips)
  • 2 teaspoons extra-virgin olive oil
  • 4 cups mixed salad greens
  • 1 small head radicchio, cored and shredded (about 2 cups)
  • 1 ripe mango, peeled and sliced (see Tips)
  • 2 kiwis, peeled and cut into 8 pieces each

Pineapple-Mint Vinaigrette

  • 3 tablespoons frozen pineapple juice concentrate
  • 1 1/2 tablespoons water
  • 2 tablespoons cider vinegar
  • 2 teaspoons chopped fresh mint
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground pepper
  • 1/4 cup extra-virgin olive oil

Preparation

  1. 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.
  2. To prepare the vinaigrette: Whisk pineapple juice concentrate, water, vinegar, mint, salt and pepper in a small bowl; slowly whisk in oil.
  3. 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.
  4. To finish the salad: 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.

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.
  • 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.

Nutrition

Per serving: 421 calories; 18 g fat (3 g sat, 14 g mono); 44 mg cholesterol; 36 g carbohydrates; 3 g added sugars; 30 g total sugars; 31 g protein; 4 g fiber; 486 mg sodium; 1141 mg potassium.

Nutrition Bonus: Vitamin C (140% daily value), Vitamin A (51% dv), Vitamin B12 (40% dv), Folate (34% dv), Potassium (33% dv), Magnesium (21% dv).

Carbohydrate Servings: 2 1/2

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


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