Monday, July 6, 2020

Tuscan Tuna & White Bean Salad

By: The Food Hunter 

The Tuscan Tuna & White Bean Salad is super healthy and loaded with Mediterranean flavors. If you struggle with getting enough protein in your diet give this easy-to-make salad a try. It uses simple ingredients to create an amazing meal. I recommend using quality tuna since it is the true star of the dish. 

Tuscan Tuna & White Bean Salad 
(adapted from Bobby Flay)
Grilled Tuna:
One 1 1/2 pound fresh tuna steak
2 teaspoons ground fennel 
2 teaspoons kosher salt 
1/2 teaspoon freshly ground black pepper 
Canola oil, for brushing

Remove the tuna from the refrigerator 20 minutes before grilling. Heat a charcoal or gas grill to high for direct grilling. Mix together the fennel, salt and pepper in a small bowl. Brush the tuna with  oil on both sides and sprinkle with the spice mixture. Grill until charred on both sides and cooked to medium doneness, about 5 minutes per side. Remove and let rest for 5 minutes. Cut into medium dice.

Salad Dressing:
2 tablespoons fresh lemon juice
3 tablespoons red wine vinegar 
1 teaspoon Dijon mustard 
1 teaspoon finely chopped fresh rosemary 
2 anchovy fillets, patted dry and finely chopped 
1 clove garlic, smashed to a paste 
Kosher salt and freshly ground black pepper
Kosher salt and freshly ground black pepper 
1/2 cup extra virgin Tuscan olive oil 
Whisk together the lemon juice, vinegar, mustard, rosemary, anchovies and garlic in a small bowl and season with salt and pepper. Slowly pour in the olive oil while whisking, until it all emulsifies.
One 15-ounce can cannellini beans, drained, rinsed well and drained again
1 cup green olives, pitted 
1/2 bulb fresh fennel, thinly sliced 
1/2 red onion, thinly sliced 
4 ounces baby greens 
1/4 cup chopped fresh basil 
1/4 cup chopped fresh-flat leaf parsley

For the salad: Combine the beans, olives, fennel, onion and tuna in a large bowl. Add the dressing and gently toss to coat. Add the greens, basil and parsley , season with salt and pepper, and toss again. Mound the salad on a platter and sprinkle the remaining lemon juice over the top.

1 comment:

  1. I love cooking and a big fan of Mediterranean flavors. Thanks for sharing.