Zesty Salad Nicoise

Ingredients:

Dressing:

• 1/3 cup extra-virgin olive oil
• 3 tbsp. fresh lemon juice
• 1 1/2 tsp. Dijon mustard
• 2 tsp. grated lemon zest
• 1 small garlic clove, minced
• 1/4 tsp. salt
• 1/4 tsp. freshly ground black pepper
• 24 pitted black olives, finely chopped (1/2 cup)

Salad:

• 1/2 lb. green beans, trimmed
• 3 (6 oz.) cans water-packed chunk light tuna, drained and flaked
• 1 (3/4 lb.) head romaine lettuce, cut into bite-size pieces
• 1/4 tsp. salt
• 1/4 tsp. freshly ground black pepper
• 2 medium tomatoes, cut into 8 wedges each
• 2 hard boiled eggs, finely chopped

Makes 8 (2 cup) Servings

1. For the dressing: Whisk together oil, lemon juice, and mustard in a small bowl. Add zest, garlic, salt, pepper, and olives and whisk to combine. 
2.  For the salad: Bring a large saucepan of lightly salted water to a boil. Add beans and cook just until crisp-tender, 2-3 minutes. Drain in a  colander and immediately run under cold water for 1 minute to stop cooking.  Drain again and pat dry. Cut beans into 1-inch pieces. 
3. Mix tuna with 1/4 cup of the dressing in a medium bowl. In a large bowl, toss beans, lettuce, salt, and pepper with remaining dressing. Transfer to a serving platter. Spoon tuna mixture onto the center of the greens. Arrange tomato wedges around tuna, sprinkle with chopped egg, and serve. 

WW POINTS VALUE: 5 pts. 

Note: This recipe appears in the South Beach Diet Parties & Holidays Cookbook. Nicoise salad can be both filling and flavorful. This version of a Nicoise salad is both zesty and delicious. Don't be afraid of the tuna in this recipe. The tuna goes great with the vegetables and the dressing. The eggs and the dressing can be made up to 2 days in advance and stored in an airtight container in the refrigerator. I highly recommend using Kalamata olives in this recipe because Kalamata olives add a nice touch of zing to anything.   

Italian Tuna Salad Bites

Ingredients:

• 2 sun-dried tomatoes
• 1 (6 oz.) can water-packed chunk light tuna, drained and flaked
• 2  tsp. extra-virgin olive oil
• 1 tsp. red wine vinegar
• 1/8 tsp. oregano
• 1/8 tsp. salt
• freshly ground black pepper
• 6 inner romaine leaves, cut into 24 (1 1/2-inch) pieces

Makes 8 (3-piece) Servings

1. If needed, cover tomatoes with warm water and soak for 15 minutes to soften. Drain and mince.
2. Combine tomatoes, tuna, oil, vinegar, oregano, salt and pepper to taste in a small bowl. Spoon1 teaspoon of the tuna mixture onto each romaine piece. Arrange on platter and serve.

WW POINTS VALUE: 1 pt.

 

Note: This recipe appears in the South Beach Diet Parties & Holidays Cookbook. These bites are a great way to kick-start your healthy lifestyle. These bites are quick, easy and flavorful. They make a great light lunch and they quickly fill you up. This take on traditional tuna fish has a zesty flare to it thanks to the sun-dried tomatoes, olive oil, and red wine vinegar. I highly recommend adding minced garlic to the tuna bites because garlic always makes everything taste better.

 

 

Sesame-Crusted Tuna Steaks

Ingredients:

• 3 tbsp. apple cider vinegar
• 2 tbsp. honey
• 1 tbsp. Asian (dark) sesame oil
• 2 tbsp. chopped red bell pepper
• 1 tbsp. freshly chopped chives
• 3/4 tsp. salt
• 1/4 tsp. freshly ground black pepper
• 4 (6 oz.) tuna steaks, 1/2-inch thick
• 2 tbsp. sesame seeds

Makes 4 Servings (1 tuna steak & about 2 tbsp. topping)

1. To prepare the topping, combine the vinegar, honey, sesame oil, bell pepper, chives, 1/4 teaspoon of the salt, and 1/8 teaspoon of the pepper in a serving dish; set aside.
2. Sprinkle the tuna steaks with the remaining 1/2 teaspoon salt and 1/8 teaspoon pepper. Spread the sesame seeds on a plate; coat the tuna with the seeds, pressing lightly so the adhere.
3. Spray a large skillet with nonstick spray and set over medium-high heat. Add the tuna and cook 3-4 minutes on each side for medium-rare or until desired doneness. Serve with the bell pepper topping.

WW POINTS VALUE: 6 pts.

 

Note: This recipe appears in the WW in 20 Minutes Cookbook. Who says you can't have an elegant meal in 30 minutes or less? This meal is quick, easy and delicious and can be enjoyed any day of the week. This meal is tastier than takeout and it tastes just as good as what you would get at a restaurant. This meal is bursting with flavor and will quickly fill you up.

Crispy Tuna with Apricot-Wasabi Sauce

Ingredients:

• 1/4 cup apricot preserves
• 2 tbsp. orange juice
• juice of 1 lime
• 1 tsp. wasabi paste
• 1/4 tsp. Asian (dark) sesame oil
• 25 plain rice crackers, broken into pieces
• 4 (5 oz.) tuna steaks
• 1/2 tsp. salt
• 2 egg whites
• 2 tsp. cornstarch
• 1 1/2 tsp. canola oil

Makes 4 Servings (1 tuna steak & 2 tablespoons sauce per serving)

1. Combine fruit spread, orange juice, lime juice, wasabi and sesame oil in a small bowl.
2. Place crackers in a food processor and pulse until finely crumbled (you should have about 1/2 cup crumbs); transfer to sheet of wax paper.
3. Sprinkle tuna with salt. Whisk together egg whites and cornstarch in pie plate. Dip tuna, one piece at a time, into egg white mixture; then into cracker crumbs, pressing to adhere.
4. Heat oil in large skillet over medium-high heat. Lightly spray tuna with nonstick spray. Place in skillet and cook until crust is golden and center is lightly pink, 2-3 minutes per side. Serve with apricot sauce.

WW POINTS VALUE: 10 pts.

 

Note: This recipe appears in the WW Tastier than Takeout Cookbook. If you're thinking about ordering Asian takeout, PUT DOWN THE PHONE! You can make this delicious meal at home in 20 minutes or less, the same amount of time it would take to call in your order and have the delivery guy come to your door with your order.This dish is so much better than takeout and it's nothing like what you would get at an Asian restaurant. The tuna cooks rather quickly to keep an eye on it while you're cooking. The apricot-wasabi sauce is absolutely delicious and if you warm it up in the microwave for about 30 seconds and then stir it before you pour it onto the tuna, it will be nice and gooey. If your looking for a side dish, I highly recommend serving sautéed scallions, bell peppers and brown rice with this dish for an authentic Asian flare.

Fresh Tuna Salad with Simple Lemon Dijon

Ingredients:

• 2 tbsp. fresh lemon juice
• 1 tbsp. minced red onion
• 1 tsp. Dijon mustard
• 1/4 cup + 2 tsp. canola oil, divided
• 1 lb. fresh tuna, about 1 inch thick
• 1 (8 oz.) head Bibb or Boston lettuce, torn into bite-sized pieces (4-5 pieces)
• 1/2 cup frozen pieces, thawed
• salt
• freshly ground black pepper

Makes 4 Servings

1.  Whisk together lemon juice, red onion, and mustard in a mixing bowl. Slowly whish in 1/4 cup of the oil. Season to taste with salt and pepper.
2. Season tuna with salt and pepper. Heat remaining oil in a large skillet over medium-high heat. Cook tuna 1 1/2 minutes per side for medium-rare or to desired doneness. Transfer to a cutting board.
3.  Divide lettuce among serving plates and sprinkle with peas. Slice tuna and divide among salads; drizzle with dressing and serve.

WW POINTS VALUE: 7 pts.

 

Note: This  recipe appears in the South Beach Diet Quick & Easy Cookbook. This is a great meal for lunch or dinner and it's better than the salads you get at the supermarket and at the local commissary. Proteins in salads can add a lot of flavor and can quickly fill you up. You can use any kind of tuna-albacore, ahi, or sashimi, and this salad will be absolutely delicious. The tuna is like eating a piece of steak from the ocean it's that good. The dressing is homemade so there's no questionable ingredients. If you make this salad the night before and eat it the next day, the salad will still be good because all the flavors have blended.

 

Shaved Fennel Salad with Seared Tuna and Parmesan

Ingredients:

Salad:

• 1 fennel bulb, shaved paper thin with a Japanese mandoline or meat slicer
• 2 tbsp extra virgin olive oil
• 2 tbsp fresh lemon juice
• 1/8 tsp chopped thyme leaves
• 1 tsp chopped Italian parsley
• 2 tbsp shaved or shredded Parmesan cheese

 

Tuna:

• 1/4 tsp  salt
• 1 tbsp pink peppercorns
• 4 ouces tuna (fresh sushi grade)
• 1 1/2 tsp extra virgin olive oil

Makes 1 Serving

 

To make the salad: Mix the fennel, oil, lemon juice, thmye, parsley and cheese. Set aside in a cool place.

 

To make the tuna:

1. Sprinkle the salt and peppercorns on the tuna. Place a saute pan on high heat and add the olive oil. Place the tuna in the pan and allow to cook 30 seconds or 1 minute on each side. Remove from the pan and slice in 5 pieces.
2. Place the fennel salad on a flat plate and place the lices of tuna in the center of the salad. Serve immediately.
    

WW POINTS VALUE: 11 pts

 

Note: This recipe appears in the South Beach Diet Cookbook. The original recipe appeared on the menu of Azul restaurant at the Mandarin Oriental Hotel in Miami and was created by Chef Michelle Bernstein. Chef Bernstein is no longer at Azul but you can still enjoy this dish in your own home. It's quick, easy and delicious. The tuna is packed with heat while the fennel salad cools off your palate leaving your taste buds refreshed. I used sashimi tuna in this recipe because I tasted sashimi at a party recently and I LOVED it! I also love how the flavors of olive oil, lemon juice, Parmesan cheese, and mixed herbs go very well together with the fennel and tuna. As for the olive oil, I used Organic Garlic extra virgin olive oil from The Imperial Olive in Williamsburg, VA and it made the dish even more delicious. This dish is so good I couldn't wait to have it again because of the flavor and texture of the tuna and fennel. I know this dish has a lot of points for a salad but it's packed with lean protein and fiber. You can enjoy a high-end restaurant quality salad at home in 10 minutes or less. One bite of this salad and you'll never have to go out to a high-end restaurant again.



Fresh Blackened Tuna with Greens

Ingredients:

• 4 (6 oz.) tuna steaks or fillets, about 1 1/4-inches thick
• 1 tbsp Cajun seasoning
• 1 tbsp extra-virgin olive oil
• 1 tsp grated lemon zest
• 2 tsp frsh lemon juice
• salt
• freshly ground black pepper

Makes 4 Servings

1. Lightly coat a large cast-iron skillet with cooking spray and heat over medium-high heat. Rub each side of the tuna steaks with Cajun seasoning. Place steaks in the pan and cook until blackened, but not burned, on each side, about 3 minutes per side for medium-rare. Remove the pan from the heat.
2. In a large bowl, whisk together oil, lemon zest and lemon juice. Add greens an dtoss to coat. Season with salt and pepper to taste and divide salad among 4 plates. Top each with a piece of blackened tuna and serve.

Note: This recipe appears in the South Beach Diet Taste of Summer Cookbook. This wonderful dish is very simple and filling and a great way to kick-start your diet. Tuna has an excellent source of B Vitamins and, like salmon, is rich in omega-3 fatty acids which are good for your heart. Tuna steaks are great for grilling so remember to use beautiful, thick tuna steaks for this recipe. This dish is like a steak and salad dinner but it's with fish instead. The Cajun seasoning adds heat to the dish and the olive oil and lemon flavors cool the heat. I highly recommend adding garlic with the Cajun seasnoing and smothering the two together all over the fish because garlic makes everything better. As for the greens, I highly recommend spinach or arugula for a healthy bite and they go really well with anything.

Romaine Hearts with Tuna, Edamame and Green Goddess Dressing

Ingredients:

• 1/2 medium avocado
• 3 tbsp mayonnaise
• 2 tbsp nonfat or low-fat plain yogurt
• 1 tbsp water
• 2 scallions, chopped
• 1 garlic clove, minced
• 2 tbsp chopped fresh basil
• 1 tbsp chopped fresh parsley
• 1 tbsp chopped fresh tarragon
• 2 tsp fresh lemon juice
• 1/4 tsp salt
• 1/8 tsp freshly ground black pepper
• 3 romaine hearts, chopped (8 cups)
• 2 (6-ounce) cans water-packed chunk light tuna, drained and flaked
• 1 cup frozen shelled edamame, defrosted

Makes 4 (2-cup) Servings

1. In a belnder, combine avocado, mayonnaise, yogurt, water, scallions and garlic; puree until smooth. Add basil, parsley, tarragon, lemon juice, salt and pepper; blend until just combined.
2. In a large bowl, combine romaine, tuna and edamame. Add dressing and toss. Serve at room temperature.

WW POINTS VALUE: 6 pts

Note: This recipe appears in the South Beach Diet Taste of Summer Cookbook. I'm in the middle of a heat wave, I'm hungry and I want to eat something but I don't want to cook in this HOT weather. I am on a roll with soup and salads and I wanted to try this dish. This salad was Delicious! This is a light and filling salad that makes a delicious meal or as a light salad for a larger meal. Green Goddess Dressing was created in the 1920's by the chef of San Fransisco's Palace Hotel for George Arliss, who was starring in William Archer's play, The Green Goddess. Green Goddess Dressing usually includes anchovies but this version of this dressing is anchovy-less and creamy. You can serve this dressing with chicken or fish and your dish will still be delicious. You can also use spinach, arugula or any other salad green in place of the romaine as well. One taste of this dressing and you will fall in love with this cool San Fransisco treat. 

Grilled Tuna with Provencal Anchovy Sauce

Ingredients:

• 1 1/2 lbs. tuna steaks, about 11/4 inches thick
• 1 tbsp extra-virgin olive oil
• 1 small garlic clove, minced
• 1/2 tsp herbes de Provence
• 2 anchovy fillets
• 1 tbsp red wine vinegar
• 1 tbsp chopped fresh parsley

Makes 4 Servings

1. Lightly coat a grill or grill pan with cooking spray and heat to medium-high. Grill tuna 2-3 minutes per side for medium-rare. Transfer to a cutting board.
2. In a small saucepan, heat oil over medium-low heat. Add garlic and cook, stirring with a wooden spoon, until softened but not browned, about 1 minute. Add herbes de Provence and anchovies, mashing anchovies with the back of a wooden spoon until they break up, about 30 seconds. Remove the pan from the heat and stir in vinegar and parsley. Transfer anchovy sauce to a small bowl.
3. Thinly slice tuna, divide among 4 plates, and drizzle anchovy sauce. Serve warm.

 WW POINTS VALUE: 5 pts

Note: This recipe appears in the South Beach Diet Taste of Summer Cookbook. This French dish can be made in less than 30 minutes and it's delicious. Herbes de Provence is a dried herb blend that is commonly used in southern France that often includes basil, fennel seed, lavender, marjoram, summer savory, rosemary and thyme. You can make your own version and keep it in a jar in your pantry with other spices if you can't find this spice in the grocery store. When you're cooking tuna steak, cook it like it's steak because it can get overcooked easily. I have really come to like anchovies when they're well blended. The Provencal Anchovy sauce is delicious on top of the tuna and can go on top of any fish, meat, chicken or even in a salad if you like.