Sunday, March 30, 2014

Seared Tuna Niçoise

So D made this with the "taking one for the team," because he knew I would like it.  He was right.  I did.  He thought it was eh.    I would have again.  Him, he would be nice probably and do it.

It was like a deconstructed salad, which is why I enjoyed it.

Seared Tuna Niçoise

Photo by ALB

This flavor-packed dish combines tuna, hard boiled eggs, potatoes, and lots of veggies.

Yield: Serves 4 (serving size: about 2 ounces tuna, 3 egg slices, 1/3 cup potatoes, 1/4 cup beans, and 2 tablespoons tomato mixture)

3 large eggs
1 1/2 cups quartered small red potatoes
1 cup haricots verts, trimmed
Cooking spray
2 (6-ounce) tuna steaks
1/2 teaspoon kosher salt, divided
1/4 teaspoon freshly ground black pepper
2 tablespoons extra-virgin olive oil
3 tablespoons red wine vinegar
1 teaspoon Dijon mustard
2/3 cup grape tomatoes, halved
1/4 cup pitted and quartered niçoise olives (didn't use)

1. Place eggs in a large saucepan. Cover with water to 1 inch above eggs. Bring just to a boil. Remove from heat; cover and let stand 15 minutes. Drain; cool in ice water 5 minutes. Peel eggs; cut each egg into 4 slices.

2. Place potatoes in pan; cover with water. Bring to a boil. Reduce heat; simmer 12 minutes. Add beans, and cook 3 minutes. Drain; plunge beans into ice water for 1 minute. Drain well.

3. Heat a large cast-iron skillet over medium-high heat. Coat pan with cooking spray. Sprinkle tuna with 1/4 teaspoon salt and pepper. Add tuna to pan; cook 2 minutes on each side or until desired degree of doneness. Cut thinly across the grain.

4. Combine remaining salt, oil, vinegar, and mustard in a small bowl, stirring with a whisk. Add tomatoes and olives; toss. Divide eggs, potatoes, beans, and tuna among 4 plates; top with tomato mixture.

Nutritional Information
Calories: 311; Fat: 14.7g; Saturated fat: 2.6g; Monounsaturated fat: 9.4g; Polyunsaturated fat: 2g; Protein: 25.7g; Carbohydrate: 16.8g; Fiber: 2.4g; Cholesterol: 175mg; Iron: 2.7mg; Sodium: 596mg; Calcium: 68mg

Cooking Light AUGUST 2012

No comments: