Herb-crusted poached tuna w bean & zucchini salad
- Number of Servings: 6
Ingredients
600g piece, skinned & boned, tuna1 cup flat leave parsley leaves1/3 cup tarragon leaves1/3 dill or fennel fronds1 colve garlic, gratedZest of 1 lemon2 x medium snap-lock bags150ml olive oil (hardly any of this will end up in your food)1 x 400g can cannellini beans, drained & rinsed10 cherry tomatoes1 Tbl finely chopped thyme1 Tbl red wine vinegar3 Tbl extra virgin olive oil200g green beans, trimmed & halved2 yellow & 2 green zucchini, trimmed & cut to batons the same size as the bean pieces60g pitted black olives, cut into slivers
Remove the tuna from the fridge and bring to room temperature. Finely slice the parsley, tarrogon and dill or fennel then finely chop the grated garlic and the lemon zest. Combine. Season the tuna with salt & black pepper then roll in the herb mixture to coat evenly. Place in a snap-lock bag and pour in the oil. Seal the bag ensuring the air pocket is minimal. Place in the other bag and seal ensuring there is no air pocket.
Bring a saucepan of simmering water to a rolling boil. Make sure the saucepan is only just large enough for the bag. Place the bag in the water and clip with a clothes peg to the edge. Reduce the heat to the lowest setting then cook for 12-15 minutes. The temperature should only be about 60C throughout - steam rising but no visible movement of the water.
Remove the bag from the water and open immediately. Transfer the tuna to a platter to rest. Slice and divide over the salad among 6 plates.
Toss the tomatoes together with the thyme, vinegar and oil. Reserve.
Blance the green beans in boiling water then refresh in iced water. Repeat with the zuchinni then drain all the vegetables. Place the cannellini beans and the tomato mixture in a bowl. Toss to combine then add the olives, green beans and zucchini and toss gently.
Divide among 6 plates and top with the tuna.
Serving Size: Serves 6
Bring a saucepan of simmering water to a rolling boil. Make sure the saucepan is only just large enough for the bag. Place the bag in the water and clip with a clothes peg to the edge. Reduce the heat to the lowest setting then cook for 12-15 minutes. The temperature should only be about 60C throughout - steam rising but no visible movement of the water.
Remove the bag from the water and open immediately. Transfer the tuna to a platter to rest. Slice and divide over the salad among 6 plates.
Toss the tomatoes together with the thyme, vinegar and oil. Reserve.
Blance the green beans in boiling water then refresh in iced water. Repeat with the zuchinni then drain all the vegetables. Place the cannellini beans and the tomato mixture in a bowl. Toss to combine then add the olives, green beans and zucchini and toss gently.
Divide among 6 plates and top with the tuna.
Serving Size: Serves 6
Nutritional Info Amount Per Serving
- Calories: 223.6
- Total Fat: 3.5 g
- Cholesterol: 58.0 mg
- Sodium: 458.0 mg
- Total Carbs: 10.7 g
- Dietary Fiber: 6.6 g
- Protein: 35.6 g
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