For the most part, soggy mayo-laden tuna salad sandwiches and subs are far from culinary bright spots. This incarnation is another matter, as it’s a plateful of wonderful textures and fresh flavours. Look for pole- or troll-caught tuna, which is the most sustainable option. You can also use a good quality canned albacore tuna.
Tuna Salad
Ingredients
- 1/2 cup (125 mL) cider vinegar
- 2 Tbsp (30 mL) organic sugar
- 1/2 tsp (2 mL) salt
- 1 small red onion, thinly sliced
- 6 cups (1.5 L) salad greens
- 1 red bell pepper, chopped
- 2 celery stalks, sliced
- 1 cucumber, chopped
- 1 cup (250 mL) cooked or canned navy beans
- 1/3 cup (80 mL) dried cherries
- 3/4 cup (180 mL) plain yogurt
- 1/2 avocado
- 1/4 cup (60 mL) fresh basil
- Juice of 1/2 lemon
- 2 tsp (10 mL) curry powder
- 1/4 tsp (1 mL) red pepper flakes
- 4 - 4 to 6 oz (112 to 170 g) ahi tuna steaks
- 2 Tbsp (30 mL) grapeseed, camelina, or extra-virgin olive oil
Nutrition
Per serving:
- calories411
- protein36g
- fat13g
- saturated fat2g
- trans fat0g
- carbohydrates41g
- sugars21g
- fibre8g
- sodium424mg
Directions
01
In small saucepan, bring cider vinegar, 1/2 cup (125 mL) water, sugar, and salt to a simmer. Once sugar and salt have dissolved, pour mixture over onion and let sit for at least 30 minutes.
02
Divide salad greens, bell pepper, celery, cucumber, beans, and dried cherries among serving plates. Place yogurt, avocado, basil, lemon juice, curry powder, and red pepper flakes in blender or food processor container; blend until smooth. Blend in water, 1 Tbsp (15 mL) at a time, until you have a thin consistency.
03
Season tuna with salt and pepper. In heavy skillet over medium-high heat, heat oil. For medium-rare tuna, sear for 1 minute per side. Transfer tuna to cutting board and cut into 1u20444 in (0.6 cm) thick slices.
04
Top salad with drained pickled onion and tuna slices. Drizzle avocado dressing over top.
Matthew Kadey, MSc, RD, is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
