Quick and easy to make for lunch or even a light dinner, this healthy Tuscan Tuna with Grilled Tomato, Onion & White Bean Salad recipe places high protein front and center.
Preparation Time: 20 minutes
Cooking Time: 10 minutes
3 tablespoons high quality aged balsamic vinegar
11/2 tablespoons extra virgin olive oil
2 teaspoons chopped fresh rosemary, crushed
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
4 (4 ounce) fresh tuna steaks, cut 1/2 inch thick (ahi preferable)
4 plum tomatoes, halved lengthwise
4 slices (1/4 inch) red or sweet onion
1 can (15 or 16 ounces) great northern beans, rinsed and drained
1 cup packed arugula leaves
Prepare a charcoal or gas grill*. In a small bowl, combine vinegar, oil, rosemary, salt and pepper; mix well. Set aside 2 tablespoons mixture. Brush remaining mixture over both sides of tuna, tomatoes and onion slices. Grill the tomatoes and onion slices 4 minutes per side or until tender. Grill the tuna 2 to 3 minutes per side for medium rare. (Do not overcook or tuna will become tough.) In a large bowl, combine beans and arugula. Cut the grilled tomatoes into chunks and separate the onions into rings; add to the bean mixture. Add reserved 2 tablespoons vinegar mixture; toss well. Arrange on four serving plates. Top with tuna; sprinkle with additional freshly ground black pepper, if desired.
*A ridged grill pan may be used if a charcoal or gas grill are not available. Heat the pan over medium heat until hot. Cook the tomatoes and onions first, and then the tuna. The rosemary in this recipe scents the tuna just enough to give it a sharp, citrusy zing. To get extra flavor from the herb, crush it between your fingers before adding it to the marinade—its aromatic oils will rise, and meet your nose in a heavenly way. And consider using any leftover beans and tuna as a pizza topping—sprinkle with a little grated Asiago or fresh mozzarella for a Tuscan treat.
3/4 tablespoon of dried rosemary may replace the fresh; cannellini beans may replace the great northerns; baby spinach may replace the arugula with a less peppery flavor.
Fat Calories: 64.00 g
Total Fat: 7.20 g
Sat. Fat: 1.27 g
Cholesterol: 56.00 mg
Total Carbohydrate: 46.60 g
Fiber: 8.80 g
Sugars: 16.10 g
Protein: 44.70 g