Source: Manitoba Canola Growers Association | Catégorie: Salades

Citrus and Soy Tuna Salad

This tasty, fresh salad makes a great lunch or light meal.

Citrus and Soy Tuna Salad

INGRÉDIENTS

  • Dressing
  •  2/3 cup canola oil 150 mL
  • 1/4 cup lime juice 60 mL
  • 1 Tbsp lime zest 15 mL
  • 1 Tbsp wasabi paste 15 mL
  • 2 Tbsp sodium reduced soy sauce 30 mL
  • 1 Tbsp toasted sesame seeds 15 mL
  • Salad
  • 12 oz fresh tuna steak (3/4-inch thick) cut into 4 pieces 340 g
  • canola oil
  • 1/2 tsp salt 2 mL
  • 1/4 tsp pepper 1 mL
  • 1 1/4 cups coarsely chopped almonds 300 mL
  • 1 Tbsp canola oil 15 mL
  • 1 fennel bulb, white parts only, thinly sliced into bite size pieces
  • 2 oranges, peeled and cut into segments
  • 1 pink grapefruit, peeled and cut into segments
  • 2 bags of salad greens (10 oz/284 g), rinsed and drained
  • 3 green onions, chopped
  • 1 small bunch watercress (reserve 4 pieces for garnish)

PRÉPARATION

  • 1. In a small bowl combine canola oil, lime juice, lime zest, wasabi paste, soy sauce and sesame seeds; mix well and set aside.
  • 2. Brush tuna pieces with canola oil. Sprinkle with salt and pepper. Coat tuna with chopped almonds. In a non-stick frying pan over medium heat, cook tuna in 1 Tbsp (15 mL) canola oil. Cook tuna for approximately 2 minutes on each side, or until done, turning once. Tuna should be rare. Set aside.
  • 3. In a large bowl combine fennel, oranges, grapefruit, salad greens, green onion and watercress. Pour desired amount of dressing over salad ingredients and toss lightly. Divide salad among four large plates. Rearrange citrus fruits to make attractive presentation. Place one piece of tuna on top of each salad plate. Garnish with watercress or curled green onion. Drizzle with additional dressing if desired. Serve immediately.

RENDEMENT

4 servings.

PORTION

VALEUR NUTRITIVE

Per Serving

Calories480
Lipides30 g
Gras saturés2.5 g
Cholestérol40 mg
Glucides29 g
Fibres11 g
Protéines29 g
Sodium465 mg