Saturday, September 14, 2013

Seared Tuna Salad

Sean and I eat quite a bit of fish. Tuna is the primary one and we try to enjoy it in a salad when we do. I decided to do a quick google search and look around my favourite Chef's sites for a new salad recipe.

We had just been at the Farmers Market and picked up a solid sized Tuna Steak, around 3/4 of a pound. If you're not going to cook the tuna through (and even if you are) buy good tuna. The flavour of good tuna is amazing. It melts in your mouth. The place we get ours is about $26/pound. And its so worth it. If you can buy it freshly frozen from a fish market it might be a little less, ours goes down to $14/pound. Which is nice to have in your freezer.

So I decided on this salad, without the tapenade. We wanted something fast and light.

What I did as well as the full recipe is available below.

Seared Tuna Salad
(Adapted slightly from In the Kitchen)


3/4 pound Ahi tuna (sushi grade)
1/2 pound potatoes, red mini new potatoes, scrubbed, skin on
1/2 pound green beans
Mixed heirloom tomatoes, sliced or cut in wedges

4 ish handfuls mixed greens


Add potatoes to saucepan. Cover with cold water. Generously salt with water. Bring to a boil. Cook potatoes until just tender, about 15 to 20 minutes depending on size of potatoes.

Cook green beans in boiling water until tender crisp, about 3 to 4 minutes. You can cook the beans in the last 4 minutes of the potatoes, if desired.

Season tuna with Salt, Pepper and Cayenne (If desired) on both sides and let sit while pan is pre-heating.

We use a Stainless Steel fry pan, turn the heat on to Medium- medium high and let heat for a couple minutes. Oil pan slightly, about 1 tbsp. If your pan is hot enough the oil will spread nicely around it.

Place tuna in pan and let cook around 1 minute on each side, usually around 45 seconds in a hot pan. You can cook it more or less depending on your tastes. Turn and cook the other side. We usually also sear the sides quickly while holding the tuna up on it with tongs. 

Let tuna rest for 5 to 7 minutes and then slice.
Add to platter: mixed greens, potatoes, green beans (or asparagus), tomatoes, and tuna slices. 

*For a dressing I used 2 tbsp Lime Ponzu and 1 tsp Sunflower oil whisked together. 

Drizzle the dressing. Serve.

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