Pasta Salad with Seared Tuna and Citrus Dressing

Dairy Free
Very Healthy
Health score
92%
Pasta Salad with Seared Tuna and Citrus Dressing
45 min.
4
586kcal

Suggestions


Discover a refreshing culinary experience with our Pasta Salad with Seared Tuna and Citrus Dressing! This vibrant dish is the perfect blend of flavors and textures, making it an ideal choice for a light lunch, a satisfying side dish, or a delightful main course. The star of the show, the seared tuna steak, boasts a succulent and tender texture, cooked to perfection to maintain its rich flavor while providing a healthy dose of protein.

What truly elevates this dish is the zesty citrus dressing, crafted from fresh lemon and orange juice, with a hint of aromatic Dijon mustard. It not only adds a burst of vibrant flavor but also marries beautifully with the fresh mint and cool cucumbers, creating a delightful contrast that dances on your palate.

This recipe is crafted to be dairy-free and very healthy, scoring a remarkable 92 on the health scale, so it’s a great option for those looking to enjoy a nutritious meal without sacrificing taste. With just 586 calories per serving, it’s packed with protein, essential fats, and wholesome carbohydrates to invigorate your day. In only 45 minutes, you can whip up this delightful dish to impress your family or friends. Whether you’re hosting a gathering or simply treating yourself to a delicious meal, this Pasta Salad with Seared Tuna is sure to become a new favorite!

Ingredients

  • pound tuna steak 
  • slices cucumbers peeled halved lengthwise seeded thin
  • teaspoon dijon mustard 
  • tablespoons mint leaves fresh chopped
  • servings fresh-ground pepper black
  • tablespoon juice of lemon 
  • 6.5 tablespoons olive oil 
  • tablespoon orange juice fresh
  • 0.5 teaspoon orange zest grated (from)
  • tablespoons red-wine vinegar 
  • servings salt 
  • 0.5 pound spaghettini 

Equipment

  • bowl
  • frying pan
  • whisk
  • pot
  • grill pan

Directions

  1. In a large pot of boiling, salted water, cook the spaghettini until just done, about 9 minutes.
  2. Drain. Rinse with cold water; drain thoroughly.
  3. In a large glass or stainless-steel bowl, whisk together the vinegar, orange zest, orange juice, lemon juice, mustard, 3/4 teaspoon salt, and 1/4 teaspoon pepper.
  4. Add 6 tablespoons of the oil slowly, whisking.
  5. Add the spaghettini, cucumbers, and mint and toss.
  6. Heat a grill pan or heavy frying pan over moderately high heat. Coat the tuna with the remaining 1/2 tablespoon oil and sprinkle with 1/8 teaspoon salt and a pinch of pepper. Cook, turning once, until done to your taste, about 2 minutes per side for medium rare.
  7. Remove.
  8. Cut the tuna into 1-inch chunks and toss with the spaghettini.
  9. Fish Alternatives: You could use salmon fillets or swordfish steaks in place of the tuna. For either, add a few minutes to the cooking time.
  10. Wine Recommendation: Whether you make this salad with tuna or one of the alternatives listed in the box below, a dry riesling from Alsace will be splendid. Its lime, mineral, and herbal notes will brilliantly echo the salad and set off the fish.

Nutrition Facts

Calories586kcal
Protein23.69%
Fat45.58%
Carbs30.73%

Properties

Glycemic Index
43.25
Glycemic Load
17.27
Inflammation Score
-9
Nutrition Score
28.84913029878%

Flavonoids

Eriodictyol
2.51mg
Hesperetin
1.81mg
Naringenin
0.14mg
Apigenin
0.42mg
Luteolin
0.98mg
Quercetin
0.02mg

Nutrients percent of daily need

Calories:585.85kcal
29.29%
Fat:29.3g
45.08%
Saturated Fat:4.75g
29.67%
Carbohydrates:44.44g
14.81%
Net Carbohydrates:41.88g
15.23%
Sugar:2.03g
2.26%
Cholesterol:43.09mg
14.36%
Sodium:258.72mg
11.25%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:34.26g
68.53%
Vitamin B12:10.69µg
178.22%
Selenium:77.67µg
110.96%
Vitamin A:2807.81IU
56.16%
Vitamin B3:10.94mg
54.69%
Vitamin D:6.46µg
43.09%
Phosphorus:404.59mg
40.46%
Manganese:0.65mg
32.53%
Vitamin B6:0.61mg
30.65%
Vitamin E:4.49mg
29.91%
Magnesium:94.99mg
23.75%
Vitamin B1:0.34mg
22.6%
Vitamin B2:0.34mg
20.15%
Vitamin B5:1.49mg
14.93%
Copper:0.29mg
14.72%
Iron:2.49mg
13.82%
Potassium:478.93mg
13.68%
Vitamin K:14.19µg
13.52%
Zinc:1.59mg
10.57%
Fiber:2.56g
10.26%
Vitamin C:6.46mg
7.83%
Folate:23.72µg
5.93%
Calcium:42.82mg
4.28%
Source:My Recipes