Summer Salad of Seared Tuna, Lima Beans, and Tomatoes

Gluten Free
Dairy Free
Very Healthy
Health score
100%
Summer Salad of Seared Tuna, Lima Beans, and Tomatoes
45 min.
6
390kcal

Suggestions

Ingredients

  • 36 ounce tuna steaks ()
  • 0.5 teaspoon pepper black divided freshly ground
  • cups cherry tomatoes halved
  • tablespoons olive oil extravirgin
  • tablespoons basil fresh chopped
  • 0.8 pound green beans trimmed
  • 1.5 cups lima beans *soaked overnight shelled
  • 0.3 cup red wine vinegar 
  • 0.8 teaspoon salt divided
  • cups water 
  • 0.8 pound turtle beans yellow trimmed

Equipment

  • bowl
  • sauce pan
  • grill

Directions

  1. Preheat grill.
  2. Bring 4 cups of water to a boil in a medium saucepan over medium-high heat.
  3. Add lima beans; cook 20 minutes or until tender.
  4. Drain.
  5. Add vinegar and oil, tossing well.
  6. Bring 4 cups of water to a boil in a medium saucepan over medium-high heat.
  7. Add green beans and yellow wax beans; cook 7 minutes or until crisp-tender.
  8. Drain and combine lima beans, green beans, yellow wax beans, tomatoes, and basil in a large bowl.
  9. Sprinkle with 1/2 teaspoon salt and 1/4 teaspoon pepper; set aside.
  10. Coat both sides of tuna with cooking spray; sprinkle with remaining 1/4 teaspoon salt and remaining 1/4 teaspoon pepper.
  11. Place tuna on a grill rack coated with cooking spray; cook 2 minutes on each side or until desired degree of doneness.
  12. Cut each steak crosswise into 1/4-inch slices; arrange over bean mixture.
  13. Wine note: The perfect wine for a summer salad needs to be refreshing and crisp, while at the same time capable of standing up to the "meatiness" of the grilled tuna and the acidity inherent in tomatoes. My favorite choice comes from France: Sancerre. (Sancerres are always made from sauvignon blanc grapes.) Try the Pascal Jolivet Sancerre 2003 (Loire Valley, France, $25), which is snappy, fresh, and full of citrus flavors. -Karen MacNeil

Nutrition Facts

Calories390kcal
Protein47.83%
Fat31.47%
Carbs20.7%

Properties

Glycemic Index
33.92
Glycemic Load
3.97
Inflammation Score
-10
Nutrition Score
40.106956316077%

Flavonoids

Luteolin
0.08mg
Kaempferol
0.26mg
Myricetin
0.08mg
Quercetin
1.9mg

Nutrients percent of daily need

Calories:389.94kcal
19.5%
Fat:13.49g
20.76%
Saturated Fat:2.86g
17.89%
Carbohydrates:19.97g
6.66%
Net Carbohydrates:13.88g
5.05%
Sugar:4.46g
4.95%
Cholesterol:64.64mg
21.55%
Sodium:379.12mg
16.48%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:46.13g
92.27%
Vitamin B12:16.04µg
267.34%
Selenium:64.8µg
92.58%
Vitamin A:4453.73IU
89.07%
Vitamin B3:15.62mg
78.09%
Vitamin D:9.7µg
64.64%
Phosphorus:543.39mg
54.34%
Vitamin B6:0.97mg
48.62%
Vitamin C:30.56mg
37.04%
Vitamin B1:0.55mg
36.72%
Vitamin K:38.09µg
36.28%
Magnesium:142.76mg
35.69%
Folate:125.67µg
31.42%
Vitamin B2:0.52mg
30.85%
Potassium:1025.92mg
29.31%
Iron:4.56mg
25.32%
Manganese:0.49mg
24.61%
Fiber:6.09g
24.37%
Vitamin B5:2.19mg
21.89%
Copper:0.41mg
20.46%
Vitamin E:2.99mg
19.91%
Zinc:1.94mg
12.91%
Calcium:83.39mg
8.34%
Source:My Recipes