Grilled Tuna Niçoise with Tarragon Mesclun
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Preparation time: 8 minutes |
4 servings |
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Cooking time: 10 minutes |
291 calories per serving, 24% from fat |
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RealAge effect if eaten 12 times a year: |
RealAge-effect ingredients: |
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A good source of protective polyunsaturated omega-3 fatty acids, and a treasure trove of monounsaturated fats, too, this recipe will make you 5.5 days younger. |
Tuna, olive oil, green beans, salad greens, tomatoes (healthy protein, healthy fat, antioxidants, potassium, B vitamins, including folic acid and B12, lycopene) |
ingredients
2 tablespoons olive oil
1 tablespoon coarse-grained mustard, such as Pommery or Country Dijon
3 tablespoons tarragon white wine vinegar
1 teaspoon dried tarragon
¾ teaspoon salt
½ teaspoon freshly ground black pepper
4 (4-ounce) fresh tuna steaks, cut about
½ inch thick
1 pound small red boiling waxy potatoes
8 ounces whole fresh green beans
8 cups (10 ounces) mesclun (assorted young salad greens) or torn salad greens, loosely packed
16 grape, teardrop, or cherry tomatoes (optional)
preparation
In a small bowl, combine oil, mustard, vinegar, tarragon, salt, and pepper; mix well. Brush 1½ tablespoons of the mixture over tuna; set tuna and remaining dressing aside.
Rinse potatoes and green beans but do not dry. Place potatoes in an 8-inch square baking dish or microwave-safe casserole. Cover; cook at high power for 3 minutes. Add green beans; cover and continue to cook at high power 4 minutes or until vegetables are tender. Transfer to a colander and rinse with cold water to stop the cooking and cool the vegetables.
Meanwhile, heat a ridged grill pan over medium-high heat. Add tuna; cook 2 minutes per side or until seared and still very pink in center. (If a ridged grill pan is not available, tuna may be broiled 3 to 4 inches from heat for 3 minutes per side, or grilled outside over a bed of medium-hot coals.)
Arrange greens on four serving plates. Quarter the potatoes and cut green beans in half if large; arrange over greens. Top with tuna and drizzle with reserved dressing. Garnish with tomatoes, if desired.
substitutions: Salmon or Pacific halibut may replace tuna; cook to desired doneness. White wine or champagne vinegar may replace tarragon vinegar. The result will be just a little less complex and herbal.
tips: An outdoor grill will add smokiness to the tuna. For a beautiful presentation, arrange the potatoes around the edges of the salad; arrange the green beans around the outside, too, like spokes in a bicycle wheel.
nutritional analysis
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Total fat (g) 8.1 |
Sodium (mg) 556 |
Vitamin A (RE) 950 |
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Fat calories (kc) 76 |
Calcium (mg) 94 |
Beta-carotene (RE) 428 |
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Cholesterol (mg) 41.7 |
Magnesium (mg) 109 |
Vitamin C (mg) 43 |
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Saturated fat (g) 1.3 |
Zinc (mg) 1.8 |
Vitamin E (mg) 2.67 |
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Polyunsaturated fat (g) 2.0 |
Selenium (mcg) 90 |
Thiamin B1 (mg) 0.5 |
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Monounsaturated fat (g) 4.5 |
Potassium (mg) 1268 |
Riboflavin B2 (mg) 0.5 |
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Fiber (g) 5.3 |
Flavonoids (mg) 2.0 |
Niacin B3 (mg) 11.6 |
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Carbohydrates (g) 32.5 |
Lycopene (mg) 1.0 |
Vitamin B6 (mg) 0.9 |
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Sugar (g) 4.9 |
Fish (oz) 1.0 |
Folic acid (mcg) 184 |
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Protein (g) 30.6 |
Nuts (oz) 0 |
Vitamin B12 (mcg) 9.3 |