Oil-Poached Tuna Salad

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

Suggestions

Ingredients

  • 16 ounce albacore tuna steaks thick ( 1" )
  •  anchovies packed in oil, drained, finely chopped
  • servings pepper black freshly ground
  • cup cherry tomatoes halved
  • teaspoon dijon mustard 
  • tablespoons dill plus sprigs fresh chopped for serving
  • 0.3 cup flat-leaf parsley fresh chopped
  •  garlic cloves 
  • 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 and/or wax 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