Warm Salad of Thyme-Crusted Tuna & Arugula

Warm Salad of Thyme-Crusted Tuna & Arugula

This quick dinner salad would also be great with seared salmon, scallops or shrimp.

Nutirion Profile: Diabetes Appropriate Gluten Free Diet Healthy Weight Heart Healthy High Potassium Low Calorie Low Carb Low Cholesterol Low Sat Fat Low Sodium

Serves Prep Time Total Time
4 20 min 20 min

Directions

Ingredients

  • 2 tablespoon extra-virgin olive oil
  • 2 tablespoon balsamic vinegar
  • 1 large shallot, finely chopped
  • 1 clove garlic, minced
  • Salt & freshly ground pepper, to taste
  • 1 pound tuna steaks, 1 inch thick, cut into 4 portions
  • 3 tablespoon fresh thyme leaves
  • 6 cups arugula, stems removed
  • 2 ripe plum tomatoes, halved lengthwise, seeded and cut lengthwise into thin strips
  • 1/2 cup fresh basil leaves, slivered
  • 1 tablespoon fresh mint leaves, slivered

Cooking Instruction

Step 1

To make vinaigrette: Whisk oil, vinegar, shallot and garlic in a small bowl. Season with salt and pepper. Set aside.

Step 2

To make salad: Rub oil all over tuna. Sprinkle the tuna with salt and pepper. Press about 1 teaspoon thyme leaves into each side.

Step 3

Heat a large heavy skillet (not nonstick) over high heat until very hot. Add the tuna and sear until browned and crusted on the bottom, about 2 minutes. Turn the tuna over and cook until browned, about 2 minutes more for medium-rare.

Step 4

Meanwhile, combine arugula, tomatoes, basil and mint in a large bowl. Toss with reserved dressing. Taste and adjust seasoning.

Step 5

Slice the tuna into 1/4-inch-thick slices. Divide the salad among 4 plates, mounding it to one side. Fan the tuna slices around the salad. Serve immediately.


Nutrition

  • Serving: Per serving
  • Calories: 266
  • Carbohydrates: 6g
  • Fat: 14g
  • Protein: 28g
  • Dietary Fiber: 2g
  • Saturated Fat: 3g
  • Monounsaturated Fat: 8g
  • Cholesterol: 43mg
  • Potassium: 546mg
  • Sodium: 203mg
  • Exchanges: 1 vegetable, 4 lean meat, 2 fat
  • Carbohydrate Servings: 1/2

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