Seared-Tuna Salad with Coconut-Lime Dressing

Gluten Free
Dairy Free
Very Healthy
Health score
63%
Seared-Tuna Salad with Coconut-Lime Dressing
45 min.
4
527kcal

Suggestions

Ingredients

  • 1.5 pound tuna steak 
  •  avocado sliced
  • 0.3 teaspoon pepper black freshly ground
  • teaspoons brown sugar 
  • tablespoon canola oil divided
  • 1.5 cups cherry tomatoes halved
  • 0.5 cup coconut milk 
  • 6-inch corn tortillas cut into thin strips ()
  • teaspoons fish sauce 
  •  green onions chopped
  • 0.8 teaspoon ground cumin 
  • 0.3 teaspoon ground pepper red
  • 0.3 cup juice of lime fresh
  • cups salad greens mixed
  • teaspoon salt divided
  • teaspoons sesame oil 

Equipment

  • bowl
  • frying pan
  • whisk

Directions

  1. Combine tortilla strips, 1 teaspoon canola oil, cumin, 1/2 teaspoon salt, and red pepper in a small bowl, tossing well to coat.
  2. Heat remaining 1 tablespoon canola oil in a large nonstick skillet over medium-high heat.
  3. Add the tortilla strips; cook 5 minutes or until golden, stirring often.
  4. Remove and set aside.
  5. Sprinkle tuna with black pepper and remaining 1/2 teaspoon salt. Cook in the skillet over medium-high heat 3 to 4 minutes per side or to desired degree of doneness.
  6. Cut into thin strips.
  7. Combine coconut milk and next 4 ingredients in a small bowl with a wire whisk.
  8. Combine greens, tomatoes, and green onion in a large serving bowl.
  9. Add 1/2 cup dressing; toss well to coat. Divide salad evenly among 4 serving plates and top evenly with tuna, avocado, and tortilla croutons.
  10. Serve with remaining dressing, if desired.
  11. Pour a German Riesling, such as the 2004 Joh. Jos. Prm "Wehlener Sonnenuhr" Riesling Kabinett.

Nutrition Facts

Calories527kcal
Protein33.37%
Fat47.38%
Carbs19.25%

Properties

Glycemic Index
72.13
Glycemic Load
6.34
Inflammation Score
-10
Nutrition Score
42.899565219879%

Flavonoids

Cyanidin
0.17mg
Epicatechin
0.19mg
Epigallocatechin 3-gallate
0.08mg
Eriodictyol
0.33mg
Hesperetin
1.36mg
Naringenin
0.06mg
Luteolin
0.01mg
Kaempferol
0.13mg
Myricetin
0.01mg
Quercetin
1.43mg

Nutrients percent of daily need

Calories:526.58kcal
26.33%
Fat:28.24g
43.45%
Saturated Fat:9.24g
57.77%
Carbohydrates:25.81g
8.6%
Net Carbohydrates:20.02g
7.28%
Sugar:4.49g
4.99%
Cholesterol:64.64mg
21.55%
Sodium:932.04mg
40.52%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:44.75g
89.5%
Vitamin B12:16.05µg
267.58%
Vitamin A:5124.25IU
102.48%
Selenium:64.88µg
92.68%
Vitamin B3:17.07mg
85.36%
Vitamin D:9.7µg
64.64%
Phosphorus:621.95mg
62.2%
Vitamin B6:1.11mg
55.25%
Vitamin C:42.98mg
52.09%
Magnesium:155.4mg
38.85%
Vitamin B1:0.53mg
35.36%
Vitamin B2:0.58mg
33.84%
Vitamin K:33.93µg
32.31%
Potassium:1107.11mg
31.63%
Manganese:0.63mg
31.63%
Vitamin B5:2.76mg
27.64%
Vitamin E:3.9mg
26.01%
Iron:4.61mg
25.6%
Folate:95.24µg
23.81%
Fiber:5.8g
23.18%
Copper:0.45mg
22.33%
Zinc:2.17mg
14.43%
Calcium:78.47mg
7.85%
Source:My Recipes