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Grilled Tuna Nicoise Salad
Courtesy of CanolaInfo
Prep Time: 10 Min.
Cook Time: 12 Min.
What you need:
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+ 3/4 lb. small red potatoes (350 g)
+ 1/2 lb. green beans, trimmed (250 g)
+ 4 tuna steaks(4 oz./25 g each, about 3/4-in. thick)
+ canola oil cooking spray
+ 4 c. (2 oz./57 g) baby spinach leaves
+ 16 pitted Kalamata olives, coarsely chopped
+ 2 Tbsp. canola oil (30 mL)
+ 1 Tbsp. water (15 mL)
+ 2 Tbsp. red wine vinegar (30 mL)
+ 1/8 tsp. salt (.5 mL)
+ 1/2 medium clove garlic, minced
+ 1/8 tsp. dried red pepper flakes (.5 mL)
+ 1 Tbsp. chopped fresh oregano leaves or 1 tsp. (5 mL) dried oregano leaves (15 mL)
What to do:
1. Steam potatoes and green beans 6 min. or just until tender. Drain and rinse with cold water, shaking off excess liquid.
2. While vegetables cook, combine vinaigrette ingredients in a small jar, secure with lid, and shake well to blend completely. Set aside 1/4 c. (60 ml) vinaigrette and brush remaining vinaigrette (1 Tbsp./15 mL) over fish.
3. Coat a grill pan with canola oil cooking spray and heat over medium-high heat until hot. Grill tuna over high heat 3 min. on each side or until medium-rare or desired degree of doneness. (Do not overcook or fish will be tough.)
4. Divide greens equally on four serving plates. Arrange potatoes, green beans, and olives over greens. Drizzle 1 Tbsp. (15 mL) vinaigrette evenly over each salad and top with tuna.
Serving size: 1 1/2 c. and 1 tuna steak
Recipes courtesy of "The Heart-Smart Diabetes Kitchen: Fresh, Fast Flavorful Recipes Made with Canola Oil" from the American Diabetes Association and CanolaInfo, copyright 2009. Photo by Taran Z.@2009 from "The Heart-Smart Diabetes Kitchen."
Calories: 345; Total Fat: 14g; Saturated Fat: 2g; Cholesterol: 40mg; Total Carbs: 26g; Fiber: 5g; Protein: 29g; Sodium: 280mg;