Seared Tuna, White Bean and Fennel Salad
- Total Time
- 1 hour
- Rating
- Comments
- Read comments
Advertisement
Ingredients
- 1 to 1½pounds tuna fillets, in 2-inch-thick slices
- Salt
- ½teaspoon coarsely ground black pepper
- 1teaspoon fennel seeds, toasted and coarsely ground
- 1teaspoon dried fennel pollen (optional)
- Extra-virgin olive oil
- 1small to medium red onion
- 6cups cooked cannellini or other white beans
- 4tablespoons fresh lemon juice, more to taste
- 1teaspoon lemon zest
- 2garlic cloves, pressed or minced to a paste
- ½teaspoon crushed red-pepper flakes
- 2smooth, pale green medium fennel bulbs
- 2tablespoons freshly chopped parsley
- 1tablespoon chopped fennel fronds
Nutritional analysis per serving (6 servings)
864 calories; 8 grams fat; 1 gram saturated fat; 0 grams trans fat; 4 grams monounsaturated fat; 2 grams polyunsaturated fat; 131 grams carbohydrates; 34 grams dietary fiber; 8 grams sugars; 72 grams protein; 960 milligrams sodium
Note: The information shown is Edamam’s estimate based on available ingredients and preparation. It should not be considered a substitute for a professional nutritionist’s advice.
Powered by
Preparation
- Step 1
Season tuna generously on both sides with salt, then sprinkle with the black pepper, fennel seed and pollen (if using). Drizzle very lightly with olive oil and rub the seasoning into the fillets with your hands. Set aside at room temperature.
- Step 2
Peel and dice the onion and soak in ice water for 10 minutes (this will tame its bite). Drain the beans and put in a bowl. Add a generous sprinkling of salt and 2 tablespoons lemon juice and stir. Drain onions and add to beans. Stir in 1 tablespoon olive oil and toss to coat. Transfer to a serving platter and set aside at room temperature.
- Step 3
Make the dressing: In a small bowl, whisk together 2 tablespoons lemon juice, the lemon zest, garlic, a pinch of salt, crushed red pepper and 3 tablespoons olive oil.
- Step 4
Place a wide cast iron pan over high heat. When it is hot, add tuna. Cook for about 2 minutes, until a golden brown crust forms, then flip and cook for 1 to 2 minutes more. Take care not to let the spices scorch; reduce the heat if necessary. The exterior of the fish will be cooked, but the interior will be quite rare. For medium-rare, cook an additional 2 minutes on the second side. Remove from pan and transfer to a cutting board to cool.
- Step 5
Using a very sharp knife or mandoline, slice fennel crosswise into very thin slices. Salt lightly and toss with dressing. Arrange dressed fennel around the edge of the platter, surrounding the beans.
- Step 6
Cut the tuna in ½-inch slices and arrange over beans. Sprinkle with parsley and fennel fronds and serve at room temperature.
Private Notes
Comments
With canned beans, let them soak in lemon juice with the rinsed onion, salt and olive oil for about 30-40 min before adding to the rest of the dish while you prep everything else. That softened them up a good bit.
I think someone put in the WHOLE calorie amount per serving by mistake. I blame the Russians.
Keep the tuna fillets frozen. TJs sells these individually shrink wrapped. Let the fish thaw just enough that the seasoning will stick to the outside of the fish, then sear for about 3 minutes each side, or until a good crust forms. Let the fillets rest for a few minutes (the fish will continue to thaw). Perfectly seared tuna with a bright pink middle every time.
It was delicious and very healthy. The difference I made with this is that I split the fennel qty., into two and cooked 1/2sautéing in olive oil to get a little caramelization and then the other half I served with fresh fennel. The combination of the two with the beans was really interesting and flavorful. But delicious.
Mollie and Nelson cooked this for us while we were in Cayman for Thanksgiving 2024. Very tasty.
I'm not a huge fan of fennel, my partner is, and we both loved it! I made some pickled red onions the day before and used those. Really good!