Panzanella salad with tuna

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Panzanella salad with tuna

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  • 0:15 Prep
  • 0:10 Cook
  • 4 Servings
  • Capable cooks

Featured in
Salad recipes, Lunch recipes

Ingredients

  • Olive oil cooking spray
  • 600g tuna steaks
  • 1 piece Lebanese bread
  • 4 roma tomatoes, cut into 2cm pieces
  • 1 green capsicum, cut into 2cm pieces
  • 150g bunch rocket, trimmed, torn
  • 1/4 cup pitted kalamata olives
  • 1/4 cup low-fat feta, crumbled

Tomato mustard dressing

  • 2 tablespoons tomato juice
  • 1 tablespoon red wine vinegar
  • 1 teaspoon dijon mustard
  • 1 tablespoon dill, finely chopped
  • 1 garlic clove, crushed

Method

  • Step 1
    Heat barbecue grill or chargrill pan over high heat. Spray tuna steaks lightly with oil. Season with salt and pepper. Grill for 2 to 3 minutes each side for medium or until cooked to your liking. Set aside to rest.
  • Step 2
    Spray bread with oil. Grill for 1 minute each side. Tear into strips.
  • Step 3
    Make tomato mustard dressing: Place tomato juice, vinegar, mustard, dill and garlic in a small bowl. Season with salt and pepper. Whisk until well combined.
  • Step 4
    Break tuna into bite-sized pieces. Place tuna, bread, tomatoes, capsicum, rocket, olives and feta in a bowl. Pour over dressing. Toss gently to combine. Serve.

  • High protein
  • Low carb
  • Low fat
  • Low kilojoule
  • Low sugar
  • Lower gi

Nutrition

  • 1146 kj

    Energy

  • 4g

    Fat Total

  • 1g

    Saturated Fat

  • 3g

    Fibre

  • 41g

    Protein

  • 72mg

    Cholesterol

  • 390.15mg

    Sodium

  • 3g

    Carbs (sugar)

  • 15g

    Carbs (total)

All nutrition values are per serve
  • Author: Kim Meredith
  • Image credit: Mark O'Meara
  • Publication: Super Food Ideas

Source: taste.com.au

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