Seared Tuna and Bean Salad

Perhaps the ideal cholesterol-lowering meal!

[ingredients-list title=”Ingredients” serving_size=””]

  • 1 piece (14 ounces) tuna steak, about 2 inches thick
  • 2 tablespoons extra virgin olive oil
  • 1 tablespoon lemon juice (or to taste)
  • 1 garlic clove, crushed
  • 1 tablespoon Dijon mustard
  • 1 can (15 ounces) cannellini beans, drained and rinsed


  • 1 small red onion, thinly sliced
  • 2 red peppers, seeded and thinly sliced
  • 1/2 cucumber, halved lengthwise and thinly sliced
  • 6 cups watercress
  • Salt and pepper
  • Lemon wedges to garnish


[step-list-wrapper title=”How to make it” time=”30 minutes”]
[step-item number=”1″ image_url=”” title=”” ]Heat a ridged grill pan (preferably cast iron) coated with cooking spray over medium-high heat. Season the tuna steak on both sides with coarsely ground black pepper. [/step-item]

[step-item number=”2″ image_url=”” title=”” ] Cook the fish for 4 minutes on each side — the outside should be browned and the center light pink. Take care not to overcook. Remove from the pan and set aside. [/step-item]

[step-item number=”3″ image_url=”” title=”” ] Mix together the oil, lemon juice, garlic, and mustard in a salad bowl. Season with salt and pepper to taste, and add more lemon juice if needed. Add the cannellini beans, onion, and peppers. Add cucumber to the bowl together with the watercress. Toss gently to mix.[/step-item]

[step-item number=”4″ image_url=”” title=”” ] Cut the tuna into slices about 1/2-inch thick. Arrange on top of the salad. Serve with lemon wedges. Serves 4.[/step-item]


[nutrition-info calories=”335″ calories_fat=”” fat=”12g” sat_fat=”1g” choles=”37mg” sodium=”225mg” carbs=”26g” sugars=”” protein=”32mg” fiber=”77g”]


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Originally Published in Reader's Digest