Watercress Soup with Tuna Confetti

This cold soup makes an excellent starter or light lunch on a warm day. If you don’t like the peppery taste of watercress, try replacing some or all of it with baby spinach.

1 large English cucumber, peeled, seeded, and chopped
1 cup (250 mL) watercress sprigs, washed
5 tsp (25 mL) fresh lemon juice, divided
1/4 tsp (1 mL) mild curry powder
1/2 tsp (2 mL) salt, divided
3/4 cup (180 mL) plain low-fat yogourt
1 Tbsp (15 mL) extra-virgin olive oil, plus extra for drizzling
3/4 lb (350 g) ahi tuna loin or steak
1 large tomato, seeded and diced
1/2 green onion, finely sliced
1 Tbsp (15 mL) chives, finely chopped
1 Tbsp (15 mL) parsley, finely chopped

In blender purée cucumber until smooth. Add watercress, 3 Tbsp (45 mL) water, 4 tsp (20 mL) lemon juice, curry powder, and 1/4 tsp (1 mL) salt, and purée until smooth. Transfer to bowl and stir in yogourt. Cover and refrigerate until well chilled, about 2 hours.

About half an hour before serving, heat olive oil in small frying pan over medium-high heat. Sear tuna (20 seconds per side), transfer to plate, and refrigerate 10 minutes.

With sharp knife, cut tuna into 1/4 in (0.5 cm) dice. In bowl stir together diced tuna, tomato, green onion, chives, parsley, and remaining 1 tsp (5 mL) lemon juice. Season with remaining 1/4 tsp (1 mL) salt.

Divide soup among serving bowls, top with tuna mixture, drizzle with extra olive oil, and serve.

Serves 4.

Each serving contains: 202 calories; 24 g protein; 8 g total fat (2 g sat. fat, 0 g trans fat); 9 g carbohydrates; 1 g fibre; 368 mg sodium

source: "Go Fish!", alive #356, June 2012