Warm Salad of Thyme-Crusted Tuna & Arugula
This quick dinner salad would also be great with seared salmon, scallops or shrimp.
From EatingWell: April 1998
Yield: 4 servings
Active Time: 20 minutes
Total Time: 20 minutes
Ingredients
Vinaigrette
- 2 tablespoon extra-virgin olive oil
- 2 tablespoons balsamic vinegar
- 1 large shallot, finely chopped
- 1 clove garlic, minced
- Salt & freshly ground pepper, to taste
Salad
- 1 teaspoon extra-virgin olive oil
- 1 pound tuna steaks, 1 inch thick, cut into 4 portions
- Salt & freshly ground pepper, to taste
- 3 tablespoons fresh thyme leaves
- 6 cups arugula, stems removed
- 2 ripe plum tomatoes, halved lengthwise, seeded and cut lengthwise into thin strips
- 1/2 cup fresh basil leaves, slivered
- 1 tablespoon fresh mint leaves, slivered
Preparation
- To make vinaigrette: Whisk oil, vinegar, shallot and garlic in a small bowl. Season with salt and pepper. Set aside.
- To make salad: Rub oil all over tuna. Sprinkle the tuna with salt and pepper. Press about 1 teaspoon thyme leaves into each side.
- Heat a large heavy skillet (not nonstick) over high heat until very hot. Add the tuna and sear until browned and crusted on the bottom, about 2 minutes. Turn the tuna over and cook until browned, about 2 minutes more for medium-rare.
- Meanwhile, combine arugula, tomatoes, basil and mint in a large bowl. Toss with reserved dressing. Taste and adjust seasoning.
- Slice the tuna into 1/4-inch-thick slices. Divide the salad among 4 plates, mounding it to one side. Fan the tuna slices around the salad. Serve immediately.
Nutrition Per serving:
266 calories; 14 g fat (3 g sat, 8 g mono); 43 mg cholesterol; 6 g carbohydrates; 0 g added sugars; 28 g protein; 2 g fiber; 203 mg sodium; 546 mg potassium.
Nutrition Bonus: Vitamin A (79% daily value), Selenium (60% dv), Vitamin C (22% dv), Magnesium (21% dv), Potassium (16% dv).
1/2 Carbohydrate Serving
Exchanges: 1 vegetable, 4 lean meat, 2 fat