Pan Seared Tuna Salad w/citrus dijon vinagrette
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 1
Ingredients
Directions
4 oz yellow fin or other fresh tuna steak2 tbsp pan searing flour2-3 cups mixed salad greens2 green onions thinly sliced1 carrot thinly sliced longways (you can also buy these in a bag pre-cut)olive oil sprayvinagrette:1 tsp olive oil1 tsp lemon juice1 tsp orange juice1 tsp dijon mustard1 tsp white balsamic vinagrette (has a milder less "tangy" taste)
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.
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.
Nutritional Info 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
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