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Seared Tuna Nicoise Salad Recipe

Tuna is not only a great source of lean protein, the fish is also packed to the gills with nutrients like vitamin B12, vitamin D, calcium and iron. Brain-boosting omega-3s in the fish combined with fiber-rich vegetables will keep you sharp and energized for the rest of the day. We couldn’t think of a fresher tasting summer salad recipe.

Tuna Salad Recipe

Photo by Perry Santanachote

Seared Tuna Nicoise Salad Recipe

Serves 2

Prep time: 25 minutes
Cook time: 6 minutes

The Skinny

Per salad:

  • 350 cal
  • 17 g fat (4 g sat)
  • 10 g carbs
  • 523 mg sodium
  • 3 g fiber
  • 4 g sugar
  • 38 g protein

Ingredients

2 ounces French green beans, trimmed
2 cups petite lettuce leaves
1/4 cup fresh basil leaves
1/2 cup cherry tomatoes, halved
1/4 red onion, thinly sliced
2 mini cucumbers, sliced thin crosswise
4 radishes, sliced thin
2 hard-boiled eggs, cooled and sliced
Olive oil cooking spray
8-ounce tuna steak
1/4 teaspoon kosher salt
Fresh cracked black pepper
1 tablespoon fresh lemon juice
1 teaspoon Dijon mustard
1 teaspoon water
1/4 teaspoon maple syrup
1/2 garlic clove, minced
1 tablespoon extra-virgin olive oil
2 teaspoons capers

Preparation

  1. Bring a medium pot of water to boil. Add beans and cook until bright green and crisp-tender, about 2 minutes. Drain and plunge beans into ice water. Drain and set aside.
  2. Arrange lettuce, basil, tomatoes, onion, cucumbers, radishes, eggs and green beans evenly between two plates.
  3. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Sprinkle tuna with salt and pepper. Add tuna to pan and cook until browned on the outside but still pink inside, about 2 minutes on each side. Cut thinly across the grain. Arrange tuna over vegetables.
  4. To prepare dressing, combine lemon juice and the rest of the ingredients in a small jar with a tight fitting lid. Shake until well combined and drizzle evenly over salads.

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