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Nutritional Info
  • Servings Per Recipe: 1
  • Amount Per Serving
  • Calories: 292.3
  • Total Fat: 6.1 g
  • Cholesterol: 65.7 mg
  • Sodium: 504.7 mg
  • Total Carbs: 15.6 g
  • Dietary Fiber: 3.0 g
  • Protein: 36.1 g

View full nutritional breakdown of Pan Seared Tuna Salad w/citrus dijon vinagrette calories by ingredient
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Pan Seared Tuna Salad w/citrus dijon vinagrette

Submitted by: 3PUPPYMOM


Number of Servings: 1

Ingredients

    4 oz yellow fin or other fresh tuna steak
    2 tbsp pan searing flour
    2-3 cups mixed salad greens
    2 green onions thinly sliced
    1 carrot thinly sliced longways (you can also buy these in a bag pre-cut)
    olive oil spray
    vinagrette:
    1 tsp olive oil
    1 tsp lemon juice
    1 tsp orange juice
    1 tsp dijon mustard
    1 tsp white balsamic vinagrette (has a milder less "tangy" taste)

Directions

coat tuna steak evenly with pan searing flour. Discard remaining flour. Coat a non-stick skillet or pan with the olive oil spray. (about 5 spritzes). Place on md-high heat and let pan heat (3-4 minutes).
Put vinagrette ingrediients in a bowl, and wisk together. Add salad greens, carrots & onions and toss to coat with vinagrette.
Place the tuna in the pan & let one side (the flour) brown slightly. (about 1 1/2-2 minutes) Turn to brown (slightly-so that the flour is no longer white) on the other side. Let each side cook longer if you prefer your tuna cooked more. (Cooking instructions are for a more rare tuna). Makes 1 nice serving of a healthy filing salad.

Number of Servings: 1

Recipe submitted by SparkPeople user 3PUPPYMOM.






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