Seared Tuna and Bean Salad

Perhaps the ideal cholesterol-lowering meal!

Seared Tuna and Bean Salad
  • 1 piece (14 ounces) tuna steak, about 2 inches thick
  • 2 tablespoons extra virgin olive oil
  • 1 tablespoon lemon juice (or to taste)
  • 1 garlic clove, crushed
  • 1 tablespoon Dijon mustard
  • 1 can (15 ounces) cannellini beans, drained and rinsed
  • 1 small red onion, thinly sliced
  • 2 red peppers, seeded and thinly sliced 
  • 1/2 cucumber, halved lengthwise and thinly sliced
  • 6 cups watercress
  • Salt and pepper
  • Lemon wedges to garnish

Preparation and cooking time | 30 minutes

1, Heat a ridged grill pan (preferably cast iron) coated with cooking spray over medium-high heat. Season the tuna steak on both sides with coarsely ground black pepper.

2. Cook the fish for 4 minutes on each side— the outside should be browned and the center light pink. Take care not to overcook. Remove from the pan and set aside.

3. Mix together the oil, lemon juice, garlic, and mustard in a salad bowl. Season with salt and pepper to taste, and add more lemon juice if needed. Add the cannellini beans, onion, and peppers. Cut the cucumber lengthwise into quarters, then cut the quarters into 1/2-inch slices. Add to the bowl together with the watercress. Toss gently to mix.

4. Cut the tuna into slices about 1/2-inch thick. Arrange on top of the salad. Serve with lemon wedges.

Each serving providesCalories 335, fat 12 g, saturated fat 1 g, cholesterol 37 mg, sodium 225 mg, carbohydrates 26 g, fiber 7 g, protein 32 g.

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