Tuna salad seared

Tuna is a lean high-protein fish that cooks in minutes. If you own a cast iron skillet, you’ll love the deep golden sear that only cast iron can provide.  Just preheat your cast iron on the stovetop over medium heat for 30 seconds before adding the fish. For the yellow phase, add a healthy starch like ½ cup cooked sweet potato.

Ingredients Serves 1

1 6-ounce tuna steak
¼ teaspoon garlic powder, paprika, or mild chili powder
Cooking spray
1 to 2 tablespoons balsamic vinegar
1 tablespoon olive oil
¼ teaspoon dried herbs such as thyme or rosemary
2 ½ cups leafy greens
½ cup chopped or sliced cucumber
½ cup chopped tomato (about ½ large tomato)
¼ cup sprouts

Sprinkle the tuna steak with the garlic powder, paprika, or mild chili powder. Coat a small skillet with the cooking spray and place over medium-high heat. Add the tuna steak. Cook 4 to 5 minutes, turning occasionally until the tuna is brown but still pink in the center. Transfer to a cutting board. Place the balsamic vinegar, oil, and herbs in a large bowl. Whisk well. Add the greens, cucumber, tomato, and sprouts. Sliced the tuna steak. Toss the greens in the dressing and top with the sliced tuna.  Serve immediately or pack in an air-tight container until ready to serve.

Tip: To have this dish twice in one week, double the ingredients and cook both filets at once.  Cool the second filet completely before storing in an air-tight container over greens and refrigerate. Pack dressing separate. Consumer within two days.

Nutritional Stats Per Serving
(Serving size:1 6-oz tuna fillet, 3 ½ cups salad)
433 calories, 43g protein, 9g sugars, 16g carbohydrates, 23g fat (4g saturated), 65mg cholesterol, 4g fiber, 140mg sodium

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