Italian · Lunch
Tuna and White Bean Salad (High-Protein)
A Tuscan-style composed salad pairing seared tuna steak with cannellini beans, cherry tomatoes, red onion, and celery in a lemon-olive oil dressing. Soft-boiled egg and extra beans boost protein well past a standard version while capers and parsley keep the flavours bright and briny.
$7
15 minsPrep
10 minsCook
25 minsTotal
EasyLevel
Nutrition per serving
543Calories
58.6gProtein
22.6gFat
29.8gCarbs
3.9gSugar
9.6gFiber
1189mgSodium
323mgChol
4.3gSat Fat
1450mgPotassium
150mgCalcium
5.8mgIron
4.2mcgVitamin B12
22mgVitamin C
gluten-free
protein-rich
high-fiber
high-protein
Instructions
1
Prep
Pat the tuna steak dry and season with salt and pepper. Halve the cherry tomatoes, thinly slice the celery and red onion, and chop the parsley.
2
Poach
Lower the egg into simmering water over medium heat and cook 6 minutes for a soft-boiled set with a jammy yolk. Transfer to cold water, peel, and halve.
3
Sear
Heat a skillet over high heat with 1 teaspoon olive oil and sear the tuna steak 90 seconds per side until a deep brown crust forms with a rare center.
4
Plate
Toss the beans, tomatoes, celery, red onion, capers, and parsley with the remaining olive oil and lemon juice. Arrange seared tuna slices over the salad with egg halves on top.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 12 oz340g tuna steak
- 2 cup360g cannellini beans, cooked
- 22 eggs
- 1 cup150g cherry tomatoes
- 1/2 cup60g celery
- 4 tbsp4 tbsp red onion
- 2 tbsp2 tbsp capers, drained
- 4 tbsp4 tbsp parsley
- 4 tbsp60ml olive oil
- 2 tbsp30ml lemon juice
- 1 tsp1 tsp salt
- 1/2 tsp1/2 tsp black pepper
