• Any vinegar and oil dressing can be used.
• Sear tuna.
• Make dressing.
• Assemble salad.
Fred Tasker’s wine suggestion: This herbal dish would go nicely with an herbal sauvignon blanc.
To buy: 3/4 lb. fresh tuna, 1 package prepared reduced-fat pesto, 1 bag Italian-style salad, 1 container pitted black olives, 1 can chickpeas, 1 container grape tomatoes, 1 bunch basil, 1 jar sliced roasted red peppers and 2 whole grain rolls.
Staples: Olive oil, reduced-fat vinaigrette dressing, salt and black peppercorns.
Tuna Pesto Salad
4 Tbsp. reduced-fat vinaigrette dressing
3 Tbsp. prepared reduced-fat pesto sauce
2 tsp. olive oil
3/4 lb. fresh tuna
Salt and freshly ground black pepper
4 cups washed, ready-to-eat Italian-style salad
8 pitted black olives
1/2 cup rinsed and drained chickpeas
1 cup grape tomatoes
1/2 cup sliced roasted red peppers
1/2 cup torn basil leaves
2 whole grain rolls
Mix dressing and prepared pesto sauce together; set aside. Heat oil in a large nonstick skillet over medium-high heat. Add tuna and sear 2 minutes for a 1 1/2-inch thick tuna steak. Turn over tuna and sear other side for 2 minutes. Season cooked fish with salt and pepper. Remove skillet from heat and place tuna on a cutting board. Let rest while arranging the other salad ingredients. Place lettuce on a serving platter. Add olives, chickpeas, tomatoes and roasted red pepper slices. Slice tuna into 1/2-inch slices and place over salad. Sprinkle with basil and drizzle dressing over the tuna and salad. Serve with the rolls. Makes 2 servings.
Per serving: 554 calories (32 percent from fat), 19.7 grams fat (3 grams saturated, 8.8 grams monounsaturated), 84 milligrams cholesterol, 53.3 grams protein, 40.2 grams carbohydrates, 10.5 grams fiber, 645 milligrams sodium.