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


Indulge in a delightful culinary experience with our Pasta Salad with Seared Tuna and Citrus Dressing, a dish that perfectly balances health and flavor. With a remarkable health score of 92, this recipe is not only dairy-free but also packed with nutrients, making it an excellent choice for those seeking a very healthy meal option.

Ready in just 45 minutes, this vibrant salad serves four and is ideal for a variety of occasions, whether as a side dish, a light lunch, or a satisfying main course. Each serving contains 586 calories, allowing you to enjoy a guilt-free meal that doesn't compromise on taste.

The star of this dish is the perfectly seared tuna steak, which is complemented by the refreshing crunch of cucumbers and the aromatic touch of fresh mint. The citrus dressing, featuring zesty lemon and orange juices, adds a bright and tangy flavor that elevates the entire dish. This recipe is versatile too; if you're in the mood for a change, consider substituting the tuna with salmon or swordfish for a delightful twist.

Pair this salad with a dry Riesling from Alsace, and you’ll find that its lime, mineral, and herbal notes beautifully enhance the flavors of the dish. Whether you're hosting a gathering or simply treating yourself to a nutritious meal, this Pasta Salad with Seared Tuna is sure to impress and satisfy your taste buds.

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