Orange, Watercress & Tuna Salad

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This vibrant salad recipe contrasts flavor, texture and color—the velvety tuna steak is matched with crisp, peppery watercress and the floral tart-sweetness of blood oranges and aniseed. Blood oranges make the dish especially pretty—they’re available December through March. If you can’t find them, use any oranges that look good.

Orange, Watercress & Tuna Salad
photographer: Carin Krasner
Nutritionist Tested & Approved
Ingredients
  • Total Time: 35 minutes

  • 3 medium oranges

  • 1 tablespoon canola oil

  • 1 tablespoon rice vinegar

  • 1 teaspoon minced crystallized ginger, or fresh ginger

  • 1/2 teaspoon ground coriander

  • 1/2 teaspoon aniseed, chopped or crushed, divided

  • 1/2 teaspoon kosher salt, divided

  • Pinch of cayenne pepper

  • 1-1 1/4 pounds tuna steaks, (about 1 inch thick), cut into 4 portions (see Tip)

  • 1/4 teaspoon freshly ground pepper

  • 1 cup loosely packed tiny watercress sprigs, or leaves (3/4-1 inch long)

Directions
  1. 4 servings

  2. Peel oranges with a sharp knife, removing all peel and white pith. Working over a medium bowl, cut the segments from the surrounding membranes and let them drop into the bowl. Squeeze the peels and membranes over the bowl to extract all the juice before discarding them. Gently stir in oil, vinegar, ginger, coriander, 1/4 teaspoon aniseed, 1/4 teaspoon salt and cayenne. Set aside.

  3. Position oven rack 5 to 6 inches from the broiler; preheat to high. Cover a broiler pan with foil.

  4. Season tuna with the remaining 1/4 teaspoon each aniseed, salt and pepper. Place on the prepared pan. Broil for about 2 minutes per side for medium-rare, 4 minutes per side for medium or to desired doneness.

  5. Stir watercress into the orange mixture. Slice the tuna, divide among 4 plates and top with equal portions of the salad. Serve immediately.


Nutritional Facts

Servings
4
Per serving
Calories
208
Carbohydrates
13g
Fat
4g
Saturated Fat
0g
Monounsaturated Fat
2g
Protein
29g
Cholesterol
44mg
Dietary Fiber
3g
Potassium
712mg
Sodium
195mg
Added Sugars
0g
Exchanges
1 fruit
4 lean meat
Carbohydrate Servings
1
Vitamin C (94% daily value)
Potassium (21% dv).

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