A 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
Calories per Serving: 291
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)
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.
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.
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.
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