Quinoa Salad with Seared Tuna

  • Makes: 6 servings
  • Serving Size: 1 cup each
  • Prep: 30 mins
  • Cook: 19 mins
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Quinoa Salad with Seared Tuna
Ingredients
12
ounces fresh or frozen tuna steaks
1 1/2
cups quinoa
3
cups water
1/4
teaspoon salt
1
large tomato, chopped
1
cup seeded and chopped cucumber
1/2
cup crumbled reduced-fat feta cheese (2 ounces)
1/4
cup chopped red onion
2
tablespoons olive oil
2
tablespoons lemon juice
1
teaspoon honey
1/2
teaspoon snipped fresh oregano or 1/4 teaspoon dried oregano, crushed
1/4
teaspoon black pepper
 
Nonstick cooking spray
1/8
teaspoon salt
1/8
teaspoon black pepper
 
Directions
  1. Thaw tuna steaks, if frozen. Rinse quinoa well in a fine-mesh sieve. Bring the water and 1/4 teaspoon salt to boiling. Add quinoa; reduce heat. Simmer, covered, about 15 minutes or until most of the water is absorbed and quinoa is tender. Drain if necessary. Spread quinoa in a shallow baking pan to cool slightly.
  2. In a bowl combine quinoa, tomato, cucumber, feta cheese, and red onion.
  3. For dressing, in a screw-top jar combine olive oil, lemon juice, honey, snipped oregano, and 1/4 teaspoon pepper. Cover and shake well. Add dressing to quinoa mixture and toss to combine.
  4. Lightly coat an unheated grill pan or large skillet with cooking spray. Preheat grill pan over medium-high heat. Sprinkle tuna steaks with 1/8 teaspoon salt and 1/8 teaspoon pepper. Cook tuna on grill pan for 4 to 6 minutes per 1/2-inch thickness of fish, turning once, or until browned on both sides, fish begins to flake when tested with a fork, and center is just pink. Thinly slice tuna steaks. Serve tuna on top of quinoa salad on six serving plates. Garnish with fresh oregano leaves.
Nutrition Facts (Quinoa Salad with Seared Tuna)
    Per serving:
  • 316 kcal cal.,
  • 11 g fat
  • (3 g sat. fat,
  • 3 g polyunsaturated fat,
  • 5 g monounsatured fat),
  • 25 mg chol.,
  • 332 mg sodium,
  • 31 g carb.,
  • 4 g fiber,
  • 2 g sugar,
  • 22 g pro.
  • Percent Daily Values are based on a 2,000 calorie diet
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