AICR's Weekly Health-e-Recipe email from: www.aicr.org.
Tuesday, June 17, 2008, Issue No. 196
Print Recipe
A New Twist on Tuna Salad
A staple at many summertime picnics, the typical tuna salad often contains high-calorie additions. This week's recipe updates the perennial favorite, skipping the mayonnaise and adding a touch of sophistication with fresh seared tuna, cumin, paprika and garlic. In addition to flavor, the garlic provides added cancer-protective benefits. While this recipe requires up to 6 hours of marinating time, the results are well worth the extra effort. So surprise your friends and family at your next picnic or garden party with this healthful and delicious take on an old favorite.
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Marinated Fresh Tuna Salad
2 large garlic cloves
1/2 tsp. salt
1 1/2 tsp. ground cumin
1 tsp. paprika
1/4 tsp. freshly ground pepper
3 tsp. extra virgin olive oil, divided
2 Tbsp. red wine vinegar
3/4 cup fat free, reduced-sodium chicken broth
3/4 lb. fresh tuna steak
3/4 lb. unpeeled new potatoes
6 cups romaine lettuce, cut crosswise into 1/2-inch strips
Thin wedges of tomato (for garnish)
Peel and coarsely chop the garlic. Add the salt. Continue chopping until the garlic is finely minced and the salt has been fully incorporated, 2 to 3 minutes. Place the garlic in a small bowl and add the cumin, paprika, pepper and 2 teaspoons of oil. Mix in the vinegar and broth. Set the marinade aside.
Rub the fish on both sides with the remaining oil. Heat a nonstick skillet over medium-high heat and sear the fish for 1 minute on each side. Transfer the tuna to a plate.
Pour the marinade into the pan and bring to a boil*. Add the seared fish. Reduce the heat to a simmer, so liquid barely bubbles. Cook the fish until no longer red in center, about 8 to 10 minutes. Transfer the fish and the marinade from the pan to a container. Cover and refrigerate at least 6 hours before using.
Shortly before serving the salad, boil the potatoes in water until tender. Drain and cool the potatoes and cut them into quarters.
Meanwhile, cut the marinated fish diagonally into bite-size pieces. Divide the lettuce among four plates and arrange 1/4 of the potatoes and fish on each plate. Spoon some marinade over the top of each serving. Add the tomato to garnish and serve.
* For food safety reasons, make sure the marinade is brought to a full boil and then simmered with the fish.
Makes 4 servings.
Per serving: 210 calories, 5 g total fat (<1 g saturated fat), 18 g carbohydrates,
23 g protein, 4 g dietary fiber, 420 mg sodium.
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