Oil-Poached Tuna Salad

Gluten Free
Dairy Free
Very Healthy
Health score
100%
Oil-Poached Tuna Salad
45 min.
4
727kcal

Suggestions


If you're looking to elevate your lunch or dinner with a dish that's both indulgent and healthy, our Oil-Poached Tuna Salad is the perfect choice! This vibrant salad not only packs a flavor punch but is also brimming with nutrition. With a health score of 100, it's gluten-free, dairy-free, and incredibly satisfying, making it an ideal option for those seeking a wholesome meal.

At the heart of this salad is tender, perfectly poached tuna, bathed in aromatic olive oil and infused with fragrant garlic and rosemary. Each bite is a delightful blend of rich, flaky fish alongside bursts of sweetness from Sun Gold tomatoes and the briny depth of Kalamata olives. Our unique vinaigrette, made with anchovies, fresh herbs, and zesty lemon juice, brings everything together, adding a refreshing touch that balances the dish beautifully.

Not only is this salad a feast for the senses, but it also embraces the goodness of wholesome ingredients like cooked navy beans and crisp-tender green beans, ensuring you're getting a wealth of nutrients in every serving. Whether you're serving it for a family dinner or engaging in a leisurely lunch with friends, this Oil-Poached Tuna Salad is sure to impress. Enjoy the sophisticated flavors and textures, knowing you’re treating yourself to a deliciously healthy meal!

Ingredients

  • 16 ounce ahi tuna steak thick ( 1" )
  •  anchovy packed in oil, drained, finely chopped
  • servings pepper black freshly ground
  • cup cherry tomatoes halved
  • teaspoon dijon mustard 
  • tablespoons optional: dill fresh chopped for serving
  • 0.3 cup parsley fresh chopped
  •  garlic clove 
  • 0.8 cup kalamata olives pitted halved
  • servings kosher salt 
  • 0.3 cup juice of lemon fresh ()
  • cup navy beans dried rinsed drained canned
  • cups olive oil 
  • sprigs rosemary 
  • small shallots finely chopped
  • pound turtle beans green

Equipment

  • bowl
  • sauce pan
  • whisk
  • spatula
  • colander

Directions

  1. Bring flageolet beans and 4 cups waterto a boil in a large saucepan, reduce heat,and simmer until beans are tender, 50-60minutes; season with salt.
  2. Let beans cool;drain.
  3. Transfer to a medium bowl. (Do notcook canned beans.)
  4. Cook green beans in another largesaucepan of boiling salted water until crisp-tender,about 5 minutes.
  5. Drain and transferto a colander set in a bowl of ice water.
  6. Letcool; drain and set aside. Wipe saucepan dry.
  7. Heat oil, rosemary, and garlic in samesaucepan over medium-low heat until deep-frythermometer registers 160°F. Seasontuna with salt and pepper and cook in oiluntil opaque except for a bit of pink in thecenter, about 4 minutes per side. Using aslotted spatula, transfer tuna to a plate.
  8. Letpoaching oil cool, then remove rosemaryand garlic. Set aside 1/4 cup oil.
  9. Whisk anchovies, shallot, parsley,lemon juice, mustard, chopped dill, andreserved poaching oil in a small bowl;season with salt, pepper, and more lemonjuice, if desired.
  10. Add some vinaigrette tobowl with flageolet beans and toss to coat.
  11. Break tuna into large pieces and arrangeon a platter with flageolet and green beans,tomatoes, and olives. Top with a few dillsprigs and serve with remaining vinaigrettealongside.
  12. DO AHEAD: Tuna can be made 1 dayahead. Return fish to cooled oil, cover, andchill.
  13. Serve at room temperature.

Nutrition Facts

Calories727kcal
Protein22.94%
Fat52.63%
Carbs24.43%

Properties

Glycemic Index
66.25
Glycemic Load
1.98
Inflammation Score
-10
Nutrition Score
47.236956471982%

Flavonoids

Eriodictyol
0.74mg
Hesperetin
2.21mg
Naringenin
0.21mg
Apigenin
8.23mg
Luteolin
0.38mg
Isorhamnetin
0.09mg
Kaempferol
0.09mg
Myricetin
0.59mg
Quercetin
0.46mg

Nutrients percent of daily need

Calories:727.13kcal
36.36%
Fat:43.21g
66.47%
Saturated Fat:6.58g
41.11%
Carbohydrates:45.12g
15.04%
Net Carbohydrates:29.13g
10.59%
Sugar:4.02g
4.47%
Cholesterol:45.49mg
15.16%
Sodium:668.37mg
29.06%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:42.37g
84.73%
Vitamin B12:10.72µg
178.64%
Folate:322.39µg
80.6%
Vitamin K:83.96µg
79.97%
Selenium:49.72µg
71.03%
Fiber:15.99g
63.96%
Vitamin A:3094.75IU
61.89%
Vitamin B3:11.87mg
59.34%
Phosphorus:572.28mg
57.23%
Vitamin C:44.37mg
53.78%
Magnesium:191.57mg
47.89%
Vitamin B1:0.71mg
47.58%
Vitamin E:7.07mg
47.11%
Manganese:0.87mg
43.47%
Vitamin D:6.46µg
43.09%
Vitamin B6:0.83mg
41.72%
Potassium:1315.02mg
37.57%
Iron:6.35mg
35.29%
Copper:0.7mg
34.92%
Vitamin B2:0.4mg
23.58%
Zinc:3.27mg
21.78%
Calcium:173.53mg
17.35%
Vitamin B5:1.73mg
17.3%
Source:Epicurious