Orange, Watercress & Tuna Salad

Orange, Watercress & Tuna Salad

Makes: 4 servings
Active Time: 35 minutes
Total Time: 35 minutes

This vibrant salad recipe contrasts flavor, texture and color—the velvety tuna steak is matched with crisp, peppery watercress and the floral tart-sweetness of blood oranges and aniseed. Blood oranges make the dish especially pretty—they’re available December through March. If you can’t find them, use any oranges that look good.

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Ingredients

  • 3 medium oranges
  • 1 tablespoon canola oil
  • 1 tablespoon rice vinegar
  • 1 teaspoon minced crystallized ginger, or fresh ginger
  • 1/2 teaspoon ground coriander
  • 1/2 teaspoon aniseed, chopped or crushed, divided
  • 1/2 teaspoon kosher salt, divided
  • Pinch of cayenne pepper
  • 1-1 1/4 pounds tuna steaks, (about 1 inch thick), cut into 4 portions (see Tip)
  • 1/4 teaspoon freshly ground pepper
  • 1 cup loosely packed tiny watercress sprigs, or leaves (3/4-1 inch long)

Preparation

  1. Peel oranges with a sharp knife, removing all peel and white pith. Working over a medium bowl, cut the segments from the surrounding membranes and let them drop into the bowl. Squeeze the peels and membranes over the bowl to extract all the juice before discarding them. Gently stir in oil, vinegar, ginger, coriander, 1/4 teaspoon aniseed, 1/4 teaspoon salt and cayenne. Set aside.
  2. Position oven rack 5 to 6 inches from the broiler; preheat to high. Cover a broiler pan with foil.
  3. Season tuna with the remaining 1/4 teaspoon each aniseed, salt and pepper. Place on the prepared pan. Broil for about 2 minutes per side for medium-rare, 4 minutes per side for medium or to desired doneness.
  4. Stir watercress into the orange mixture. Slice the tuna, divide among 4 plates and top with equal portions of the salad. Serve immediately.

Tips & Notes

Tip: While the issues around tuna are complex, a good rule of thumb is that most U.S.-caught tuna, including Hawaiian, is considered a good or best choice for the environment because it is more sustainably fished. Look for tuna that was caught with a pole, called “troll,” “pole” or “hook & line” caught. If the method of catch is not on the label, ask your fishmonger how it was caught and tell him you want to know in the future. Avoid all bluefin and any species of imported longline tuna. For more information, visit seafoodwatch.org.

Nutrition Facts

  • Servings Per Recipe 4
  • Amount Per serving
  • Calories 208
  • % Daily values *
  • 6% Total Fat 4g
    • 0% Saturated Fat 0g
    • Trans Fat 0g
    • Monounsaturated Fat 2g
  • 15% Cholesterol 44mg
  • 20% Potassium 712mg
  • 8% Sodium 195mg
  • 4% Total Carbohydrate 13g
    • 12% Dietary Fiber 3g
    • Sugars 10g
  • 58% Protein 29g

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Nutrients Calories 2,000 2,500
Total Fat Less than 65g 80g
Sat Fat Less than 20g 25g
Cholesterol Less than 300mg 300mg
Sodium Less than 2400mg 2400mg
Total Carbohydrate Equals 300g 375g
Dietary Fiber Equals 25g 30g

Recipe by EatingWell.com

© Meredith Corporation. All rights reserved. Used with permission.

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