Grilled Tuna Nicoise Salad
Ingredients
- Salad
- 3/4 lb small red potatoes, diced 350 g
- 1/2 lb green beans, trimmed 250 g
- 4 tuna steaks ( 4 oz/125 g each, about 3/4-inch thick)
- Canola oil cooking spray
- 4 cups (2 oz/57 g) baby spinach leaves 1 L
- 16 pitted kalamata olives, coarsely chopped
- Vinaigrette
- 2 Tbsp canola oil 30 mL
- 2 Tbsp red wine vinegar 30 mL
- 1 Tbsp water 15 mL
- 1/8 tsp salt .5 mL
- 1/2 medium clove garlic, minced 1/2
- 1/8 tsp dried red pepper flakes .5 mL
- 1 Tbsp chopped fresh oregano leaves or 1 tsp (5 mL) dried oregano leaves 15 mL
Instructions
- 1. Steam potatoes and green beans 6 minutes or just until tender. Drain and rinse with cold water, shaking off excess liquid.
- 2. While vegetables cook, combine vinaigrette ingredients in a small jar, secure with lid, and shake well to blend completely. Set aside 1/4 cup (60 ml) vinaigrette and brush remaining vinaigrette (1 Tbsp/15 mL) over fish.
- 3. Coat a grill pan with canola oil cooking spray and heat over medium-high heat until hot. Grill tuna over high heat 3 minutes on each side or until medium-rare or desired degree of doneness. (Do not overcook or fish will be tough.)
- 4. Divide greens equally on four serving plates. Arrange potatoes, green beans, and olives over greens. Drizzle 1 Tbsp (15 mL) vinaigrette evenly over each salad and top with tuna.
- Fresh tip: Fish is always best if purchased and prepared the same day.
Yield
4 servings
serving size
1 1/2 cups (375 mL) and 1 tuna steak
nutritional analysis
Per Serving
| Calories | 345 |
| Total Fat | 14 g |
| Saturated Fat | 2 g |
| Cholesterol | 40 mg |
| Carbohydrates | 26 g |
| Fiber | 5 g |
| Protein | 29 g |
| Sodium | 280 mg |
