Seared Tuna in Asparagus Salad
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Makes: 4 portions
Preparation Time: 35 mins
Cooking Time: 10 mins
Ingredients
600g sashimi-quality tuna
2 spring onions, cut into julienne
12 organic asparagus spears, trimmed
150g organic snow peas
4 cups organic salad leaves
1 red organic capsicum, halved and sliced
1 organic yellow capsicum, halved and sliced
1/3 cup fresh organic basil leaves
1/3 cup fresh organic coriander leaves
2 Tbsp flaked almonds, roasted
1 large fresh chilli, deseeded and chopped finely
Extra virgin, cold pressed olive oil
Salt and pepper
Dressing
1 Tbsp extra virgin, cold pressed olive oil
1 Tbsp lime juice (substitute with lemon if lime not available)
1 Tbsp wheat-free tamari sauce
1 clove garlic, finely chopped
Method - For Dressing
1. Combine all ingredients in a small bowl and season with salt and pepper to taste.
2. Leave the dressing aside for at least 30 minutes, so the flavours can develop.
Method for Salad
1. Brush the tuna with olive oil on both sides and then rub it with the salt and pepper.
2. Heat a cast iron pan with a little of the olive oil at high heat.
3. Add the tuna to the pan and sear tuna on each side for about 1 minute (just until the skin is sealed).
4. Rest the tuna for about 10 minutes.
5. Once rested, cut the tuna into thin slices (about 5mm).
6. Bring some water (which has had some salt added) to the boil.
7. Add the asparagus to the boiling water for 1 minute (this is called blanching).
8. Remove the asparagus from the water after the 1 minute and drain on absorbent paper.
9. Blanch the snow peas in the same way as the asparagus and when completed, drain on absorbent paper.
10. Combine asparagus, snow peas, salad leave, capsicum, chilli, spring onions and half the herbs in a large bowl.
11. Add tamari sauce and toss gently.
12. Divide salad mixture amongst 4 bowls.
13. Top with sliced tuna pieces.
14. Scatter rest of herbs and almond flakes on top of salad.
15. Serve warm.
This recipe is packed with heart healthy omega 3 essential fatty acids, antioxidants, vitamins and minerals, so is highly recommended for good health. Salmon can be substituted for the tuna in this recipe.
The dressing can be made up to 3 hours ahead of the meal.
Nutrition Information
| Amount | % Daily Value |
|
| Calories | 449 | 22.5% |
| Calories from fat | 217 | 48.3% |
| Total fat | 24.1 g | 37.2% |
| Saturated fat | 4.0 g | 19.8% |
| Cholesterol | 47 mg | 15.2% |
| Sodium | 457 mg | 19.0% |
| Carbohydrate | 12.8 g | 5.7% |
| Dietary fibre | 4.3 g | 14.3% |
| Sugars | 4.1 g | n/a |
| Protein | 44.9 g | 30.0% |
