DR LA PUMA’S FREE NEWSLETTER

Subscribe to Dr La Puma’s Free newsletter for updates, insights, recipes and featured products.

Simply add your email below and a confirmation email will be sent to you...


Get a FREE Download of Cooking the RealAge Way recipes when you sign up now!


TOOLS & RESOURCES

Free Healthy Recipes

Chef MD

Quizzes

REFUEL

Healthy Bytes

Search
Generic filters
Exact matches only
Filter by Custom Post Type

Grilled Tuna Nicoise with Tarragon Mesclun

By DrLaPuma 10 years agoNo Comments
Home  /  Recipes  /  Grilled Tuna Nicoise with Tarragon Mesclun
mesclun tuna

mesclun tunaA good source of protective polyunsaturated omega-3 fatty acids, and a treasure trove of monounsaturated fats too, this recipe will make you 5.5 days younger.
Preparation Time:  8 minutes
Cooking Time:  10 minutes
Servings  4
Calories per Serving: 291

Ingredients:

2 tablespoons olive oil
1 tablespoon coarse grained mustard, such as Pommery or Country Dijon
3 tablespoons tarragon white wine vinegar
1 teaspoon dried tarragon
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
4 (4 ounce) fresh tuna steaks, cut about 1/2 inch thick
1 pound small red boiling waxy potatoes
8 ounces whole fresh green beans
8 cups (10 ounces) mesclun (assorted young salad greens) or torn salad greens, loosely packed
16 grape, teardrop or cherry tomatoes (optional)

Directions:

In a small bowl, combine oil, mustard, vinegar, tarragon, salt and pepper; mix well. Brush 11/2 tablespoons of the mixture over tuna; set tuna and remaining dressing aside. Rinse potatoes and green beans, but do not dry. Place potatoes in an 8 inch baking dish or microwave-safe casserole. Cover; cook at high power for 3 minutes. Add green beans; cover and continue to cook at high power 4 minutes or until vegetables are tender. Transfer to a colander and rinse with cold water to stop the cooking and cool the vegetables. Meanwhile, heat a ridged grill pan* over medium-high heat. Add tuna; cook 2 minutes per side or until seared and still very pink in center. Arrange greens on four serving plates. Quarter the potatoes and cut green beans in half if large; arrange over greens. Top with tuna and drizzle with reserved dressing. Garnish with tomatoes, if desired. *Note: If a ridged grill pan is not available, tuna may be broiled 3 to 4 inches from heat for 3 minutes per side, or grilled outside over a medium hot bed of coals.

Tips:

An outdoor grill will add smokiness to the tuna. For a beautiful presentation, arrange the potatoes around the edges of the salad and with the green beans around the edges too, like spokes in a bicycle wheel.

Substitutions:

Salmon or swordfish steaks may replace the tuna; cook to desired doneness. White wine or champagne vinegar may replace the tarragon vinegar — the result will be just a little less complex and herbal.

Nutrition Facts:

Fat Calories: 76
Total Fat:  8.10 g
Sat. Fat:  1.31 g
Cholesterol:  41.70 mg
Total Carbohydrate:  32.50 g
Fiber:  5.30 g
Sugars:  4.90 g
Protein:  30.60 g
Sodium: 476 mg

Categories:
  Recipes, Refuel and Men's Health
this post was shared 0 times
 000
About

 DrLaPuma

  (925 articles)

CLOSE
CLOSE
Top
Password Reset
Please enter your e-mail address. You will receive a new password via e-mail.