Mobile Site Digital Editions | Magazine | Newsletters
Advertisement

Warm Salad of Thyme-Crusted Tuna & Arugula

:  April 1998

Your rating: None Average: 4.3 (4 votes)

This quick dinner salad would also be great with seared salmon, scallops or shrimp.


Warm Salad of Thyme-Crusted Tuna & Arugula Recipe

Makes: 4 servings

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Low calorie | Low carbohydrate | Low cholesterol | Low saturated fat | Low sodium | Heart healthy | Healthy weight | High potassium | Gluten free |

View Our Nutrition Guidelines »

Ingredients

Vinaigrette

  • 2 tablespoon extra-virgin olive oil
  • 2 tablespoons balsamic vinegar
  • 1 large shallot, finely chopped
  • 1 clove garlic, minced
  • Salt & freshly ground pepper, to taste

Salad

  • 1 teaspoon extra-virgin olive oil
  • 1 pound tuna steaks, 1 inch thick, cut into 4 portions
  • Salt & freshly ground pepper, to taste
  • 3 tablespoons fresh thyme leaves
  • 6 cups arugula, stems removed
  • 2 ripe plum tomatoes, halved lengthwise, seeded and cut lengthwise into thin strips
  • 1/2 cup fresh basil leaves, slivered
  • 1 tablespoon fresh mint leaves, slivered

More Healthy Recipe Ideas

You Might Also Like

Preparation

  1. To make vinaigrette: Whisk oil, vinegar, shallot and garlic in a small bowl. Season with salt and pepper. Set aside.
  2. To make salad: Rub oil all over tuna. Sprinkle the tuna with salt and pepper. Press about 1 teaspoon thyme leaves into each side.
  3. Heat a large heavy skillet (not nonstick) over high heat until very hot. Add the tuna and sear until browned and crusted on the bottom, about 2 minutes. Turn the tuna over and cook until browned, about 2 minutes more for medium-rare.
  4. Meanwhile, combine arugula, tomatoes, basil and mint in a large bowl. Toss with reserved dressing. Taste and adjust seasoning.
  5. Slice the tuna into 1/4-inch-thick slices. Divide the salad among 4 plates, mounding it to one side. Fan the tuna slices around the salad. Serve immediately.

Nutrition

Per serving: 266 calories; 14 g fat ( 3 g sat , 8 g mono ); 43 mg cholesterol; 6 g carbohydrates; 0 g added sugars; 28 g protein; 2 g fiber; 203 mg sodium; 546 mg potassium.

Nutrition Bonus: Vitamin A (79% daily value), Selenium (60% dv), Vitamin C (22% dv), Magnesium (21% dv), Potassium (16% dv).

Carbohydrate Servings: 1/2

Exchanges: 1 vegetable, 4 lean meat, 2 fat


More From EatingWell

Recipe Categories

Type of Dish
Main dish, fish/seafood
Salad, main dish
Main dish, combination meal
Publication
April 1998
Ethnic/Regional
American
Mediterranean
Ease of Preparation
Easy
Total Time
30 minutes or less
Health & Diet Considerations
Diabetes appropriate
Low calorie
Low carbohydrate
Low cholesterol
Low saturated fat
Low sodium
Heart healthy
Healthy weight
High potassium
Gluten free
Servings
4
Main Ingredient
Fish
Meal/Course
Brunch
Lunch
Dinner

Season
Spring
Summer
Fall
Style/Theme
Entertaining, casual
Quick (total 30 min. or less)
Advertisement

EatingWell Magazine

Subscribe » | Give a Gift | Customer Service
Advertisement
more smart savings
Advertisement
World Wide Web Health Award Winner
Web Award Winner
World Wide Web Health Award Winner
Interactive Media Award Winner