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Seared Tuna Salad

This healthy salad is tasty and easy to prepare. The vegetables are a beautiful complement to the tuna along with the flavor of the dressing. The dressing is low in fat and the stovetop searing method for the tuna makes it even healthier because it uses no heated oils.

Prep and Cook Time: 20 minutes Ingredients: 3 cups (or 10 oz) mung bean sprouts 1 lb yellowfin or ahi tuna 1 TBS fresh lemon juice 1 cup cucumber, peeled, seeds scooped out and sliced 1/4 inch thick 2 cups snow peas, ends removed and cut in half 6 cherry tomatoes quartered ½ cup chopped scallion 2 TBS chopped cilantro 1 tsp toasted sesame seeds Dressing 3 TBS soy sauce 2 TBS fresh lemon juice 2 tsp honey 1 TBS extra virgin olive oil salt and white pepper to taste pinch red pepper flakes

Directions:

1. Rinse and dry mung bean sprouts. This can be done easily in a salad spinner. Lay out pile of sprouts on cutting board and chop a couple times. Place in a bowl and add rest of salad ingredients.
2. Whisk together dressing ingredients.
3. Preheat stainless steel 10-12 inch skillet over medium high heat for 2 minutes.
4. Rub tuna with lemon juice and season with a little salt and pepper. Place on hot pan and cook for 1½ minutes. Turn and cook another 1½ minutes. This is our Stove top Searing cooking method. Cut tuna into 1-inch pieces and toss with rest of salad ingredients and dressing. Sprinkle with sesame seeds and serve.

   Serves 4

Healthy Cooking Tips:

Choose fresh tuna that is about 1 inch thick. It is meant to be seared on the outside and rare inside for this recipe. This way it will stay moist and absorb the flavor of the dressing well. Don't dress this salad until you are ready to eat it since the salt in the dressing will draw out the water from the cucumbers and dilute the flavor.

Nutritional Profile

Introduction to Recipe Rating System Chart

In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which Seared Tuna Salad is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

Seared Tuna Salad 1.00 serving 335.62 grams 233.21 calories Nutrient Amount %DV Nutrient Density World's Healthiest Foods Rating tryptophan 0.37 g 115.6 8.9 excellent vitamin C 48.20 mg 80.3 6.2 excellent vitamin K 54.69 mcg 68.4 5.3 very good protein 32.22 g 64.4 5.0 very good vitamin B3 (niacin) 12.81 mg 64.0 4.9 very good vitamin B6 (pyridoxine) 1.24 mg 62.0 4.8 very good selenium 42.53 mcg 60.8 4.7 very good vitamin B1 (thiamin) 0.66 mg 44.0 3.4 very good phosphorus 320.52 mg 32.1 2.5 good potassium 906.54 mg 25.9 2.0 good magnesium 100.93 mg 25.2 1.9 good folate 91.21 mcg 22.8 1.8 good manganese 0.43 mg 21.5 1.7 good World's Healthiest Foods Rating Rule excellent DV>=75% OR Density>=7.6 AND DV>=10% very good DV>=50% OR Density>=3.4 AND DV>=5% good DV>=25% OR Density>=1.5 AND DV>=2.5%

In-Depth Nutritional Profile for Seared Tuna Salad

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