Wednesday, September 21, 2011

Grilled Tuna* with White Bean and Charred Onion Salad

*Any fish could probably be substituted for the tuna. I have only made this with basa, which I think is the Aussie name for tilapia.

I fixed this for dinner this week and was really AMAZED by how delicious it was! I kept saying it because I really didn't expect it to be THAT good. It's a really simple recipe with a great citrus marinade and an easy bean and vegetable salad. I think serving it over a bed of baby arugula puts this meal over the top, since the peppery, wonderful taste of it is so flavorful itself. I can not endorse this meal enough, so hope you try it because it's super healthy and protein-packed.

Grilled Tuna with White Bean and Charred Onion Salad
Yield: 4 servings

For the Tuna or other fish:
1  tablespoon grated lemon rind
2  tablespoons fresh lemon juice
1/2  teaspoon Dijon mustard
1/2  teaspoon olive oil
1/4  teaspoon freshly ground black pepper
1 garlic clove, minced
4 (6-ounce) tuna steaks
Cooking spray or olive oil
For the Salad:
1 medium Vidalia or other sweet onion, cut into 1/4-inch-thick slices
3 tablespoons  red wine vinegar
1 tablespoon  olive oil
1/4 teaspoon  salt
1/4 teaspoon  freshly ground black pepper
1/4 teaspoon  Dijon mustard
1 garlic clove, minced
1/2 cup  chopped seeded peeled cucumber
1/4 cup  chopped flat-leaf parsley
1 tablespoon capers
1 (15-ounce) can cannellini beans, rinsed and drained
6 cups mixed salad greens (arugula is my personal favorite for this)

To prepare tuna, combine the first 6 ingredients in a large zip-top plastic bag. Add tuna to bag; seal. Marinate in refrigerator 30 minutes, turning once. 

Prepare grill or heat a pan with a little olive oil or cooking spray over medium-high heat.

To prepare salad, place onion slices on grill rack coated with cooking spray; grill 5 minutes on each side or until tender. Alternately, coarsely chop onion and cook in your preheated pan until a bit charred. Cool and/or chop.

Combine vinegar and next 5 ingredients (through garlic) in a large bowl, stirring with a whisk until blended. Add onion, cucumber, parsley, capers, and beans to vinegar mixture; toss to coat.

Remove tuna from bag; discard marinade. Place tuna on grill rack coated with cooking spray or in pan; grill 2 minutes on each side or until desired degree of doneness. If cooking in skillet, I look for the edges to become cooked and a bit crispy before flipping it, but it doesn't take long!

While the fish is cooking, arrange 1 1/2 cups salad greens on each of 4 plates. Top each serving with about 1/2 cup onion mixture and 1 tuna steak. Enjoy!

Source: Cooking Light. 
Calories: 383


  1. I looove tilapia! I have been trying different recipes over the spring and summer, and this one looks amazing! thanks for sharing :)