Tweaking Tuna
Ever since I was a kid, I’ve loved tuna salad.
I still like the classic version with canned tuna, mayo, celery and onion. But I have developed some grown-up tastes over the years, so sometimes I like a different kind of tuna salad.
For several summers now, I’ve enjoyed tuna salad the Italian way, with cooked, chilled white beans and a vinaigrette, often with capers.
I really like the tangy difference that a vinaigrette makes compared with the usual mayo.
Tuna salad also gets a big boost from fresh tuna, if you can afford it.
The following recipe, from the American Institute for Cancer Research, marinates fresh tuna overnight to better get the vinaigrette flavor into the fish.
Canned tuna wouldn’t really work here, because the cooked fish in cans wouldn’t be able to absorb the marinade as well.
But frozen raw tuna, which usually is a lot less expensive than fresh, certainly will work.
I don’t like to cook tuna as much as it directs in this recipe, but rare, well-done or in between, this makes for some flavorful tuna. It’s also a healthy, light meal perfect for a hot summer’s night.
Marinated Fresh Tuna Salad
2 large garlic cloves
½ teaspoon salt
1½ teaspoons ground cumin
1 teaspoon paprika
¼ teaspoon freshly ground pepper
3 teaspoon extra virgin olive oil, divided
2 tablespoons red wine vinegar
¾ cup fat free, reduced-sodium chicken broth
¾ pound fresh tuna steak
¾ pound unpeeled new potatoes
6 cups romaine lettuce, cut crosswise into 1/2-inch strips
Thin wedges of tomato (for garnish)
1. 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.
2. 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.
3. Pour the marinade into the pan and bring to a boil. (For food safety reasons, make sure the marinade is brought to a full 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.
4. Shortly before serving the salad, boil the potatoes in water until tender. Drain and cool the potatoes and cut them into quarters.
5. 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.
Makes 4 servings.
Nutrition information for one serving: 210 calories, 5 g total fat (<1 g saturated fat), 18 g carbohydrates, 23 g protein, 4 g dietary fiber, 420 mg sodium.
(Photo courtesy of American Institute for Cancer Research)
