Seared Tuna Nicoise with Lemony White Bean Mash

Hi everyone!

     I have been itching to have a homemade ahi tuna medium rare meal!!  Look what I found … I am such a happy girl right now!!!  During my weekend of new salads I stumbled upon this recipe.  I will warn you, my mom did not like this recipe.  She said it was too bland for her … I love beans and the beans are a big part of the meal.  If you do not like beans I suggest you sub those out for quinoa.

  
{I hope you enjoy the salad}


Enjoy!

BREAK

Let's get started!!

.:: INGREDIENTS ::.

Seared Tuna Nicoise ::

3 large eggs

1.5 cups quartered small red potatoes

1 cup haricots verts, trimmed {French green beans}

2 tuna steaks {6-oz}

½ tsp kosher salt, divided

¼ tsp freshly ground black pepper

2 tbl EVOO

3 tbl red wine vinegar

1 tsp Dijon mustard

2/3 cup halved grape tomatoes

¼ cup pitted and quartered nicoise olvies

Lemony White Bean Mash ::

1 can {15 oz} cannellini beans

3 tbl chopped celery

2 tbl chopped fresh parsley

1 tbl fresh lemon juice

2 tsp EVOO

¼ tsp kosher salt

.:: Seared Tuna Nicoise ::.

Place eggs in a large saucepan.  Cover with water to 1 inch above eggs.  Bring just to a boil.  remove from heat, cover and let stand for 15 min.  Drain; cool in ice water 5 min.  Peel eggs; cut each egg into 4 slices.

Place potatoes in pan; cover with water.  Bring to a boil.  Reduce heat; simmer 12 min.  Add beans {green beans}, and cook 3 min. Drain; plunge beans into ice water for 1 min. Drain well.

Heat a large cast-iron skillet over medium-high heat. Coat pan with cooking spray {I used coconut oil} Sprinkle tuna with ¼ tsp salt and pepper.  Add tuna to pan, cook 2 min on each side or until desired degree of doneness.  Cut thinly across the grain.

Combine remaining salt, oil, vinegar and mustard in a small bowl, stirring with a whisk.  Add tomatoes and olives; toss.  Divide eggs, potatoes, beans and tuna among 4 plates; top with tomato mixture.

.:: Lemony White Bean Mash ::.

Place 1 can rinsed and drained cannellini beans in a bowl; mash with a fork.  Add celery, parsley, lemon juice, EVOO and salt; stir to combine.

{Serve the tuna on top of the lemony white bean mash}

Seared Tuna Nicoise ::

SERVES :: 4

CALORIES :: 311

FAT :: 14.7g

PROTEIN :: 25.7g

CARBS :: 16.8g

FIBER :: 2.4g

CHOL :: 175mg

IRON :: 2.7mg

SODIUM :: 596mg

CALCIUM :: 68mg

Lemony White Bean Mash ::

SERVES :: 4 {serving size ½ cup}

CALORIES :: 65

FAT :: 2.7g

SODIUM :: 142mg

TIP: To have this recipe ready in 40 minutes the game plan is as follows – while the eggs cook cut the potatoes, green beans and tomatoes.  Cook potatoes.  Sear tuna. Make vinaigrette. Prepare mashed beans.  Start potatoes in cold water to cook them evenly.  Shocking beans in ice water sets their color and texture. 

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.:: FOOD ::.

RECIPE :: COOKING LIGHT

ISSUE :: August 2012