Grilled Tuna Nicoise Salad Recipe Photo - Diabetic Gourmet Magazine Recipes

Ingredients

    Salad Ingredients:

  • 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 Ingredients:

  • 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)


Directions

  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.

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Notes:

This light dish is a great choice for lunch or al fresco dinner.


Recipe Yield: Yield: 4 servings. Serving size: 1-1/2 cups (375 mL) and 1 tuna steak.

Nutritional Information Per Serving:

Calories: 345
Fat: 14 grams
Saturated Fat: 2 grams
Fiber: 5 grams
Sodium: 280 milligrams
Cholesterol: 40 milligrams
Protein: 29 grams
Carbohydrates: 26 grams



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