Tuesday, August 21, 2012

Fresh Tuna Fish Salad with Avocados - on Toast or by itself

Its salad time again and this time with the meaty goodness of fish! Tuna is supposed to be good for you, especially if you are diabetic because it targets heart health and reduces hypertension, which are the general problem areas if you are diabetic. Tuna, as a protein is packed with tons of minerals including large amounts of iron, magnesium, phosphorus, potassium and selenium. You'll also get small amounts of magnesium and manganese in just one can or a 6-ounce tuna steak. 

"Tuna is a great source of omega-3 fatty acids, 464 mg per serving to be exact, which promotes heart health by reducing erratic heartbeats, lowering your risk of heart attacks and blood clots. Reducing blood clots has an added bonus of preventing and reducing risk of stroke.

A major health benefit of tuna, thanks to 190% (DV) of selenium is to flush toxins out of the liver. This promotes overall good health, which is a key factor in successful and ongoing fat loss.

One of the health benefits of tuna that should be of great interest to all in need of fat loss is preventing and controlling high blood pressure. Thanks to the omega-3 and polyunsaturated fatty acids, tuna is a great way to control hypertension as well as prevent it for those at risk.

These health benefits will allow you to maintain good health so that your fat burning abilities operate at an optimal level all day long." You can read the detailed article here.


Since Tuna is so good for you, I try to incorporate it in my diet as frequently as I can. In fact, Tuna Salad is a great lunch option and one of my favorite. I eat my other Tuna Salad pretty often, specially when I am on the go. This salad takes a little longer, but its worth the effort. The Avocados bring good fat to the salad and makes it more hearty and delicious. On the flavor front the creaminess of the Avocados and the tang of the Lime Vinaigrette, will surely make your tongue dance. The onions/ shallots provides the crunch and the grape tomatoes provides the small busts of sweetness. The original recipe uses wasabi powder in the dressing, but since I didn't have any, I added a teaspoon of horseradish mustard. Fiery, tangy, creamy with little busts of sweetness.... what else can you ask from your salad!

Here is how I did it. And oh! This is again a Food Network recipe. This time its Ina Garten's BareFoot Contessa's Tuna Salad.


 The first criteria for this salad is to get a very fresh, deep red 6oz Tuna Steak.


Season it with salt and pepper and olive oil on both sides.


In a very hot cast iron or hard anodized skillet, cook the fish for 2-3 minutes on each side. The original recipe asked for just 1 minute on each side, but then it would had been very rare on the inside. I prefer it medium rare and hence cooked for a little longer. However, do not go fore more than 4 minutes a side, else the fish would be rubbery.


Once the fish is rested and cooled, chop it into cubes. The pink interior is NOT RAW... its RARE! I am the last person on earth who can eat raw fish!!! So trust me.


Prepare a spicy vinaigrette, with olive oil, salt, pepper, lime zest, lime juice, light soy sauce, hot sauce and horseradish mustard or wasabi powder.


Add the cubes of Avocados to the vinaigrette and mix well. Keeping the avocados in the vinaigrette will prevent it from turning brown.


Now, we'll assemble the salad. In a big bowl, add the chopped onions or shallots, spring onions/ scallions and the grape tomatoes.


Next add the cubed tuna fish and toss well.


Finally add the avocados along with the vinaigrette and toss well. Serve at room temperature.


This salad can be enjoyed by itself or on top of a whole wheat toast.

Recipe Snapshot:


What I used:
Fresh Tuna Fish - 1 6 oz steak
Olive Oil - 1 tsp
Red Onion or Shallot - ¼ cup, chopped
Spring Onion/ Scallions - ¼ cup
Salt
Pepper

For the dressing:
Extra Virgin Olive Oil - 1 tbsp
Lime Juice - juice of one lime
Lime Zest - zest of one lime
Light Soy Sauce - 1 tsp
Horseradish Mustard - 1 tsp
Hot sauce - ½ tsp
Salt
Pepper


What I did:


1. Season the Tuna Steak with salt and pepper and olive oil on both sides.

2. In a very hot cast iron or hard anodized skillet, cook the fish for 2-3 minutes on each side.

3. Once the fish is rested and cooled, chop it into cubes.

4. Prepare a spicy vinaigrette, with olive oil, salt, pepper, lime zest, lime juice, light soy sauce, hot sauce and horseradish mustard or wasabi powder.

5. Add the cubes of Avocados to the vinaigrette and mix well.

6. In a big bowl, add the chopped onions or shallots and spring onions/ scallions and the grape tomatoes.

7. Next add the cubed tuna fish and toss well.

8. Add the avocados along with the vinaigrette and toss well.

9. Serve at room temperature.

3 comments:

  1. This Salad looks so refreshing and lovely. I will skip the avocados as I am allergic. But I love everything else

    ReplyDelete

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