Seared Tuna, White Bean and Fennel Salad
Published March 27, 2018
Karsten Moran for The New York Times
- Total Time
- 1 hour
- Rating
- Comments
- Read comments
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Ingredients
1 to 1 ½ pounds tuna fillets, in 2-inch-thick slices
Salt
½ teaspoon coarsely ground black pepper
1 teaspoon fennel seeds, toasted and coarsely ground
1 teaspoon dried fennel pollen (optional)
Extra-virgin olive oil
1 small to medium red onion
6 cups cooked cannellini or other white beans
4 tablespoons fresh lemon juice, more to taste
1 teaspoon lemon zest
2 garlic cloves, pressed or minced to a paste
½ teaspoon crushed red-pepper flakes
2 smooth, pale green medium fennel bulbs
2 tablespoons freshly chopped parsley
1 tablespoon chopped fennel fronds
Nutritional analysis per serving (4 to 6 servings)
131 grams carbs; 37 milligrams cholesterol; 864 calories; 4 grams monosaturated fat; 2 grams polyunsaturated fat; 1 gram saturated fat; 8 grams fat; 34 grams fiber; 960 milligrams sodium; 72 grams protein; 8 grams sugar
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.
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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
I think someone put in the WHOLE calorie amount per serving by mistake. I blame the Russians.
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.
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.
Easy, delicious, refreshing.
Love this recipe….. so tasty…. Had to moderate the spice level for my partner but the crispy rice with mega flavor goes so well with loads…. Tonight was with seared tuna and some sautéed king oyster mushrooms…. Thanks Eric !!!!
This was delicious, the crispness of the fennel, the creamy white beans and the umami of the seared tuna played well together. Will definitely make again.