The World's Healthiest Foods

Seared Tuna Salad

This healthy salad is tasty and easy to prepare. The vegetables are a beautiful complement to the tuna along with the flavoring of the dressing. Whenever you want a complete salad meal that has a lot of nutritional benefits, this is the one for you. The dressing is low in fat and the stovetop searing method for the tuna makes it even healthier because it uses no heated oils.

Seared Tuna Salad Prep and Cook Time: 20 minutes

Ingredients:
1 lb tuna
1 TBS fresh lemon juice to rub on tuna
3 cups mung bean sprouts (or 10 oz)
1 cup cucumber, peeled, seeds scooped out and sliced 1/4 inch thick
2 cups snow peas, ends removed and cut in half
6 cherry tomatoes quartered
Ĺ cup chopped scallion
2 TBS chopped cilantro
1 tsp toasted sesame seeds

Dressing
3 TBS soy sauce
2 TBS fresh lemon juice
2 tsp honey
1 TBS extra virgin olive oil
salt and white pepper to taste
pinch red pepper flakes
Directions:

  1. Rinse and dry mung bean sprouts. This can be done easily in a salad spinner. Lay out pile of sprouts on cutting board and chop just a couple times so they arenít as long as usual. Place in a bowl and add rest of salad ingredients.
  2. Whisk together dressing ingredients.
  3. Preheat non-stick 10-12 inch skillet over medium high heat for 2 minutes.
  4. Rub tuna with lemon juice and season with a little salt and pepper. Place on hot pan and cook for 1Ĺ minutes. Turn and cook another 1Ĺ minutes. This is our (Stove top Searing) cooking method. Cut tuna into 1inch pieces and toss with rest of salad ingredients and dressing. Sprinkle with sesame seeds and serve.

    Serves 4
Healthy Cooking Tips: Choose fresh tuna that is about 1 inch thick. It is meant to be seared on the outside, and rare inside for this recipe. This way, it will stay moist and absorb the flavor of the dressing well. Donít dress this salad until you are ready to eat it. The salt in the dressing will draw out the water from the cucumbers and dilute the flavor.
This page was updated on: 2002-09-27 13:24:20
© 2002 The George Mateljan Foundation