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GRILLED TUNA SALAD
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5 from 1 vote

Grilled Tuna Salad with Flat Beans

This Grilled Tuna Salad is packed full of flavour that makes for a fantastic summer lunch full of wonderful Mediterranean flavours. 
Prep Time15 mins
Cook Time15 mins
Total Time30 mins
Course: Salad
Cuisine: Italian
Keyword: Intermediate
Servings: 4 as a main
Calories: 452kcal

Ingredients

For the tuna…

  • 450 grams tuna steaks, fresh
  • 2 tbsps olive oil (extra virgin)
  • 2 tbsps parsley, fresh (chopped)
  • 1 teaspoon oregano (dried)
  • Sea salt and cracked black pepper

For the salad…

  • 400 grams flat beans
  • 250 grams Mini Roma tomatoes
  • ½ cup small basil leaves, chopped
  • cup pitted black olives chopped
  • cup caper berries stems removed

For the Italian dressing..

  • cup olive oil
  • 2 tbsps white wine vinegar
  • 1 tablespoon lemon juice, fresh
  • 1 garlic clove minced
  • 1 tbsps fresh parsley chopped
  • 1 tablespoon fresh basil chopped
  • ¼ teaspoon paprika
  • ¼ teaspoon oregano, dried Greek *

For the garnish…

  • 2 tbsps Large basil leaves
  • 1-2 tbsps caper berries

Instructions

To grill your tuna steaks...

  • Heat a non-stick fry pan on medium-high heat. Brush the tuna steaks lightly with oil, season, then sprinkle with the oregano and parsley leaves.
  • Put the tuna steaks into your fry pan and allow to cook for 2-3 mins, depending on how thick the tuna steaks are. Turn the tuna over and cook for a further 2-3 mins on the other side. Look at the side of the tuna to see how far through it is cooked, but remember it will keep cooking for a short while when taken off the heat.

To make your salad...

  • Wash the beans, top, tail and string them, them then cut them on the diagonal in 2.5cm pieces.
  • Boil a large pot of salted water, place the flat beans into the boiling water and cook for approximately 5 minutes (they sould be cooked al dente). While the beans are cooking, fill a large bowl with ice water. Drain the beans in a colander and submerge in the ice water to retain their colour. Then transfer to a mixing bowl when cold.
  • Wash your mini Roma tomatoes and cut them in half, add to your mixing bowl along with the caper berries and olives.
  • Flake your tuna and add to your mixing bowl.
  • Wash your basil leaves carefully, pat dry with a towel and add to your bowl.

To make your Italian dressing...

  • Place all your dressing ingredients in a glass jar and shake until emulsified.

Putting it all together...

  • Season your salad, pour the dressing over the salad and toss gently until well combined. Taste and adjust seasonings according to your taste.
  • Arrange the salad in a large salad bowl, place the caper berries and basil leaves on top and serve.

Notes

  • It is well worth the effort to make a trip to your Greek deli and buy a bag of dried Greek oregano, the taste is incomparable to what you find in your supermarket. 

Nutrition

Calories: 452kcal | Carbohydrates: 12g | Protein: 29g | Fat: 33g | Saturated Fat: 5g | Cholesterol: 43mg | Sodium: 694mg | Potassium: 651mg | Fiber: 4g | Sugar: 5g | Vitamin A: 4033IU | Vitamin C: 33mg | Calcium: 77mg | Iron: 3mg