Tuna Steak Salad
Tuna Steak Salad is delicious, healthy and easy to make and is almost guaranteed to convert even the most fussy of eaters.
Tuna Steak is perfect for a salad as it is firm enough to be cooked on a skillet or a bbq and will withstand being tossed in a salad. One of the healthiest foods on the planet, Tuna is an oily fish and is packed with Omega 3 fatty acids, Protein, Folate, Iron, and Vitamin B12.
Tuna is available in canned form in every country on Earth. It is when eaten fresh that Tuna is best positioned to pass on all of it’s life-extending health benefits.
Many people maybe haven’t cooked fresh Tuna Steak before; it really is the easiest of all fish types for cooking. The firm flesh of Tuna is able to withstand any manner of cooking method, from cubed and on skewers to tossed into a stir fry.
For me, Tuna is at it’s best when cooked in steak form and is lightly grilled on a skillet or a bbq. The secret to the perfect Tuna Steak is not to over cook it; it wants to be medium rare, otherwise you will cook out many of the nutrients and end up with a chewy morsel which undoes all the good work you put in prior to that.
One of the highlights of this super healthy Tuna Steak Salad is the starring roles played by the support cast. Beetroot, Capers, Lentils, Fennel, Wild Rice and Sesame Seeds give the salad a nice flavour and texture and also make it so super healthy. Whilst the Beetroot and Capers balance the sweet/tart flavours, the Sesame Seeds pack in even more nutrients whilst adding an earthy nuttiness- all three of which combine perfectly with the Tuna.
There might be a healthier salad out there but the Tuna Steak Salad is definitely up there. Serve this for lunch or dinner and enjoy with a glass of chilled rosé on a summers day- nothing could be finer!
Tuna Steak Salad
Equipment
- Electronic digital scales
Ingredients
- 2 Fresh tuna steaks cooked medium rare [Note 1] 165 - 200g each [5 1/2 - 7 ounces]
- 90 grams Beetroot Batons [3 - 4 ounces]
- 20 grams Dry lentils [1 Tablespoon + 1 teaspoon] cooked to packet instructions
- 40 grams Black, wild or red rice [3 tablespoons + 1 teaspoon] cooked to packet instructions
- 45 grams Mange Tout flashed, drained, refreshed [1 1/2 ouces] or fine green beans
- 35 - 40 grams Fennel matchsticks [1 1/2 ouces]
- 20 grams Red Onion [3/4 ounce] thinly sliced
- 15 - 20 grams Capers, roughly chopped [1 Tablespoon] plus extra whole caper berries for garnish
- Mixed Leaves OR Roquette
- 2 teaspoon Toasted Sesame Seeds
- 1 teaspoon Sesame Oil
Instructions
Roasting the Beetroot
- Preheat the oven to 205c. Top, tail and peel a medium fresh beetroot, and wrap in foil.Place the wrapped beetroot in a small baking pan/dish and fill 1/4 of the pan with water. Bake in the preheated oven for an hour, and check- when a knife easily inserts into the beetroot, it is cooked through.Remove from the oven, and gently open the foil and remove the beetroot to cool, preserving the residual beetroot juice in the foil.When cool enough to handle, cut straight down the sides of the beetroot, forming a square box. Mince the sides you've cut for later use in the recipe.Cut 3-4 slices all the way through the square beetroot, turn it over, and cut evenly again, giving you beetroot batons.
Beetroot Vinaigrette
- COMBINE THE FOLLOWING:2-3 Tablespoons of the minced beetrootJuice from the roasting foil1.5 teaspoon olive oil1.5 teaspoon sesame oil1 teaspoon Cider Vinegar1 teaspoon lemon juice2 teaspoon caper liquor [from the jar]1 Tablespoon Pomegranate MolassesSalt & White pepper to taste
Assembly
- Layer up! Place some mixed leaves on the plate, add the black rice, lentils, beetroot, fennel etc until you place the whole, cooked [and cooled] tuna steak on top. Scatter some extra red onion slices on top along with some whole caper berries and any extra minced beetroot. Generously pour the dressing over the top, and sprinkle the toasted sesame seeds and serve.
