Seared Tuna, Green Bean & Roasted Tomato Salad Recipe

This variation on the traditional nicoise salad is sure to be a hit with tuna lovers.

Serves: 4

Time to prep: 15 minutes

Time to cook: 20 minutes

Ingredients

• 1 x 250g punnet cherry tomatoes, halved
• 1 red onion, halved, cut into thin wedges
• Olive oil spray
• 400g chat (small coliban) potatoes, halved
• 250g green beans, topped
• 4 (about 150g each) tuna steaks
• 2 tablespoons fresh lemon juice
• 1 tablespoon wholegrain mustard
• 2 teaspoons olive oil
• Pinch of caster sugar
• 100g baby rocket leaves

Method

• Preheat oven to 200°C. Line a baking tray with non-stick baking paper. Place tomato and onion on the tray and spray with olive oil spray. Season with pepper. Roast for 10 minutes or until just tender.
• Meanwhile, place the potato in a steamer basket over a saucepan of simmering water. Cook, covered, for 10 minutes. Add the beans and cook, covered, for a further 2 minutes or until the beans are bright green and tender crisp and the potato is tender. Refresh under cold running water. Drain.
• Preheat a barbecue grill or chargrill on high. Spray both sides of the tuna with olive oil spray. Cook on grill for 1-2 minutes each side for medium or until cooked to your liking. Transfer to a plate. Set aside for 2-3 minutes to rest.
• Whisk together lemon juice, mustard, oil and sugar in a jug. Season with pepper. Place tomato mixture, potato mixture and rocket in a bowl and gently toss until just combined. Divide among serving plates. Drizzle over the dressing and top with tuna. Serve immediately.

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Kids Healthy Food: Tuna traffic-light kebabs

Serves: 4

Time to prep: 30 minutes

Time to cook: 5 minutes

Ingredients

• 3 tuna steaks, trimmed
• 1 red capsicum, seeded
• 1 yellow capsicum, seeded
• 1 green capsicum, seeded
• Olive oil, for brushing
• 1 tablespoon tomato paste
• 1/4 cup (75g) whole egg mayonnaise
• Lemon wedges, if desired

Method

• Soak bamboo skewers in water for at least 30 minutes to prevent burning while cooking.
• Cut the tuna and capsicum into 3cm cubes. Alternately thread the tuna and capsicum onto the bamboo skewers and brush with oil.
• Heat a non-stick frying pan or stovetop grill over medium-high heat. Cook the skewers in batches, turning regularly, until golden and cooked to your liking.
• Meanwhile place the tomato paste and mayonnaise in a small bowl and whisk until well combined. Place the skewers on a serving platter and serve with the tomato mayonnaise and lemon wedges, if desired.

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Tuna, Broad Bean and Risoni Salad

Photography by Andrew Young

A quick and easy recipe that is delicious and healthy too.

Serves: 4 people

Time to prep: 15 minutes

Time to cook: 8 minutes

Ingredients

• 2 cups frozen broad beans
• 1 1/2 cups dried risoni
• 425g can Greenseas tuna chunks in springwater
• 250g fresh ricotta, crumbled
• 2 teaspoons finely grated lemon rind
• 1/4 cup lemon juice
• 1 tablespoon extra virgin olive oil
• 2 tablespoons chopped fresh mint leaves
• 2 tablespoons fresh mint leaves, to serve

Method

• Place broad beans in a heatproof bowl. Cover with boiling water. Stand for 5 minutes. Peel and discard skins.
• Cook risoni in a saucepan of boiling, salted water until tender, adding broad beans in the last minute of cooking. Drain well. Transfer to a heatproof bowl.
• Add drained tuna, ricotta, lemon rind, juice, oil and mint to pasta. Season. Toss to combine. Serve sprinkled with mint leaves.

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Easy Healthy Stuffed Tuna Shells

A great snack or appetiser to serve during parties and special occasions. Just be sure to buy water-packed tuna, not tuna packed in oil. Water-packed tuna has only 2 grams of fat per 110 gram serving, whereas tuna packed in oil has 26 grams!

Ingredients

20 uncooked jumbo pasta shells (about half of 12-ounce package)

1 cup frozen green peas

¼ cup plain nonfat yogurt

¼ cup light mayonnaise

2 cans (170 grams each) water-packed tuna, drained

2 tablespoons finely chopped onion

1 teaspoon lemon juice

½ teaspoon dried basil leaves

½ teaspoon dried oregano leaves

¼ teaspoon lemon pepper

Salt and pepper to taste

Dash of paprika

Steps

1. Cook pasta shells as directed on package.
2. Meanwhile, rinse frozen peas under running cold water to separate; drain and pat dry.
3. Mix yogurt and mayonnaise in medium bowl.
4. Stir in remaining ingredients except peas and paprika.
5. Gently fold in peas.
6. Drain pasta shells; pat dry.
7. Spoon 1 heaping tablespoonful of tuna mixture into each shell.
8. Cover and refrigerate about 2 hours or until chilled.
9. Sprinkle with paprika before serving.