Healthy Warm Salad Of Seared Tuna With White Beans Recipe

Fresh tuna is really delicious and is particularly high in omega-3 fatty acids, vitamins, protein and minerals. In fact, it is so good for you, it would be impossible to list all the reasons why in a small space...

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Cooking time
10 minutes
Serves
2 people

Nutritional facts

Calories 525.5 (kcal)
Protein 42.3 (g)
Carbs 15.3 (g)
Fat 32.9 (g)

Recipe Information

Prep: 5 minutes Cooking: 10 minutes
Serves: 2
Metric
Imperial

Ingredients hide check list

It is very important to buy tuna really fresh and use it on the day you buy it. Also, don't overcook it as it will turn into a tasteless rubber lump! Wait until the pan is really, really hot and just sear it on both sides for a minute or so. If you can't get hold of fresh tuna, a piece of salmon filet is a good alternative.

Method

  1. Sauté the pancetta gently in a little oil for 5 minutes until cooked. Add the garlic, white butter beans (dried butter beans are even better, soaked overnight and cooked according to pack instructions), tomatoes (use fresh tomatoes as an alternative), lemon juice and half of the parsley and heat through. Season with salt and pepper.
  2. Make the dressing by mixing together the balsamic vinegar, olive oil, the preserved lemon the rest of the parsley, salt, pepper and the preserved lemon brine (1 tsp) to taste. Arrange the rocket and or or spinach on four plates (it looks good in really large flat-bottomed pasta bowls) and spoon a little on the white bean mixture.
  3. Lightly brush the tuna with oil and heat the griddle pan or frying pan. When it is really hot, fry the steaks for a couple of minutes on each side. Don't overcook them. They should be pink inside and they will continue to cook slightly after you have removed them from the pan.
  4. Place a steak on top of each bed of white beans and generously drizzle over the dressing.

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