Tuna Watercress Salad Recipe

Looking for an easy Tuna Watercress Salad recipe? Learn how to make Tuna Watercress Salad using healthy ingredients.


Submitted by lcondron

Makes 4 servings



Diabetes appropriate | Low calorie | Low carbohydrate | Low cholesterol | Low saturated fat | Heart healthy | Healthy weight | High potassium | Gluten free |

Recipe Ingredients for Tuna Watercress Salad

2 tablespoons orange juice
1 tablespoon reduced-sodium soy sauce
1 tablespoon toasted sesame oil
1 teaspoon minced fresh ginger
1/2 teaspoon hot sauce
1/4 teaspoon freshly ground pepper, divided
1/2 cup thinly sliced scallions
1/2 cup drained, canned water chestnuts, diced (see Tips for Two)
1 tablespoon sesame seeds, toasted (see Tip)
8 ounce tuna steak, about 1-inch thick
1/2 teaspoon canola oil
1/8 teaspoon salt
4 cups watercress, washed and trimmed (about 1 bunch)

Recipe Directions for Tuna Watercress Salad

  1. Preheat grill to medium-high heat.

  2. Combine orange juice, soy sauce, sesame oil, ginger, hot sauce and 1/8 teaspoon pepper in a large bowl. Transfer half the dressing to a small bowl; add scallions, water chestnuts and sesame seeds, and toss.

  3. Rub tuna with canola oil and sprinkle with salt and the remaining 1/8 teaspoon pepper. Grill until the fish is opaque, 4 to 5 minutes per side.

  4. Add watercress to the large bowl and toss to coat with the remaining dressing. Cut the tuna into 2 portions. Divide the watercress between 2 plates and top with the tuna and scallion-ginger relish.

  5. Tips & Notes

  6. Make Ahead Tip: Prepare through Step 2, cover and refrigerate for up to 6 hours.

  7. Tips for Two: Store leftover water chestnuts in the refrigerator, covered with water; they keep for up to 1 month with daily water changes. Add to a stir-fry; toss in a green salad; jazz up chicken or tuna salad; Asian Brown Rice.

  8. Tip: To toast sesame seeds, heat a small dry skillet over low heat. Add sesame seeds and stir constantly until golden and fragrant, about 2 minutes. Transfer to a small bowl and let cool.

Categories

Fish, Main Dish

Nutrition Facts
Serving Size 135.6g
Amount Per Serving
Calories
168
Calories from Fat
79
% Daily Value*
Total Fat
8.8g
14%
Saturated Fat
1.6g
8%
Trans Fat
0.0g
Cholesterol
28mg
9%
Sodium
284mg
12%
Potassium
372mg
11%
Total Carbohydrates
3.5g
1%
Dietary Fiber
0.9g
4%
Sugars
1.1g
Protein
18.7g
Vitamin A 53% Vitamin C 36%
Calcium 8% Iron 8%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • Low in sugar
  • High in niacin
  • High in phosphorus
  • Very high in selenium
  • Very high in vitamin A
  • High in vitamin B6
  • Very high in vitamin B12
  • Very high in vitamin C
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