Colorful tropical fruit contrasts with slightly bitter salad greens and fresh tuna steak to make a refreshing main-dish salad. Good-quality tuna is key to the success of this recipe. The secret to buying fresh fish is to ask to smell it: the tuna should smell briny, clean and fresh, like the ocean on a spring morning, not like the tidal flats on a hot summer afternoon. Do not use fresh pineapple juice, which has an enzyme that "cooks" the fish as it marinates.
frozen pineapple juice concentrate
reduced-sodium soy sauce
freshly ground pepper
tuna steak, (about 1 inch thick) (see Note)
Pineapple-Mint Vinaigrette, (recipe follows)
extra-virgin olive oil
mixed salad greens
radicchio, cored and shredded (about 2 cups)
ripe mango, (about 12 ounces), peeled, pitted and sliced
kiwis, peeled and cut into 8 pieces each
Whisk pineapple juice concentrate, water, soy sauce, honey and pepper in a small bowl. Place tuna steak in a shallow pan. Pour the marinade
over the tuna; turn to coat. Cover and marinate in the refrigerator for 45 minutes, turning twice.
Heat oil in a large skillet
over medium heat. Add tuna; cook until browned and just opaque in the center, 4 to 6 minutes per side. Transfer tuna to a cutting board; let stand for 5 minutes.
Meanwhile, combine greens, radicchio
, mango and kiwis in a large bowl. Pour on 1/3 cup of the vinaigrette and toss to coat. Divide salad among 4 plates.
Cut tuna into 1/4-inch-thick slices. Top each salad with tuna and drizzle with the remaining vinaigrette
. Serve immediately.
Note: If you prefer your tuna medium-rare, as it is often served in restaurants, use sushi-grade (or sashimi
) tuna, if you can find it, and cook it for about 3 minutes per side.
MAKE AHEAD TIP: The greens and fruit can be tossed together (without the dressing) and stored under a barely moistened paper towel in the refrigerator for up to 3 hours.
Calories 469, Total Fat 23 g, Saturated Fat 4 g, Monounsaturated Fat 14 g, Cholesterol 43 mg, Sodium 479 mg, Carbohydrate 39 g, Fiber 4 g, Protein 29 g, Potassium 927 mg. Daily Values: Vitamin A 90%, Vitamin C 140%, Iron 15%. Exchanges: Fruit 2, Vegetable 1, Lean Meat 4, Fat 3.5.
Percent Daily Values are based on a 2,000 calorie diet