Best Tuna Fennel Bean Salad Recipes

SEARED TUNA, WHITE BEAN AND FENNEL SALAD

Seared Tuna, White Bean and Fennel Salad image

Rich tuna and creamy white beans are the foundations of a favorite warm-weather Mediterranean salad, often accented with tomatoes and onion. Here, well-seasoned tuna fillet is instead seared rare in a cast-iron skillet, though it could also be grilled over hot coals. But feel free to use best-quality canned tuna, and skip the cooking altogether. The crisp, thinly sliced fennel adds freshness and mirrors the fennel seed in the seasoning.

Provided by David Tanis

Categories dinner, lunch, quick, snack, salads and dressings, main course

Time 1h

Yield 4 to 6 servings

Number Of Ingredients 15

Ingredients

1 to 1 1/2 pounds tuna fillets, in 2-inch-thick slices
Salt
1/2 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
1/2 teaspoon crushed red-pepper flakes
2 smooth, pale green medium fennel bulbs
2 tablespoons freshly chopped parsley
1 tablespoon chopped fennel fronds

Steps:

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.
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.
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.
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.
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.
Cut the tuna in ½-inch slices and arrange over beans. Sprinkle with parsley and fennel fronds and serve at room temperature.

Nutrition Facts : @context http, Calories 862, UnsaturatedFat 6 grams, Carbohydrate 131 grams, Fat 8 grams, Fiber 34 grams, Protein 72 grams, SaturatedFat 1 gram, Sodium 958 milligrams, Sugar 8 grams, TransFat 0 grams

TUNA, FENNEL & BEAN SALAD

Tuna, fennel & bean salad image

This tuna, fennel & bean salad makes a great light and healthy salad packed with vitamins and protein

Provided by Good Food team

Categories Lunch

Time 10m

Number Of Ingredients 10

Ingredients

zest ½ lemon and 1 tbsp juice
1 tsp wholegrain mustard
1 tbsp extra virgin olive oil
400g can cannellini beans drained and rinsed
small bunch dill , roughly chopped
small bunch parsley , leaves roughly chopped
½ small fennel bulb , thinly shaved with a peeler
½ cucumber , peeled into ribbons
160g can good-quality tuna in spring water, drained
1 heaped tbsp pumpkin seeds

Steps:

To make a dressing, put the lemon zest and juice, mustard, oil and some seasoning in a jam jar and shake well. Tip the beans into a bowl, pour over the dressing and stir to coat. Add the herbs, fennel and cucumber, then flake the tuna into large pieces and fold through. Spoon onto plates and sprinkle with pumpkin seeds to serve.

Nutrition Facts : Calories 362 calories, Fat 17 grams fat, SaturatedFat 3 grams saturated fat, Carbohydrate 24 grams carbohydrates, Sugar 5 grams sugar, Fiber 7 grams fiber, Protein 27 grams protein, Sodium 1.6 milligram of sodium

TUNA, WHITE BEAN AND FENNEL SALAD

Tuna, White Bean and Fennel Salad image

From the Australian BH&G Diabetic Living issue 12 2007. Marinating and resting times (35 minutes) have not been included.

Provided by ImPat

Categories Salad Dressings

Time 35m

Yield 6 serving(s)

Number Of Ingredients 13

Ingredients

2 (400 g) cannellini beans (rinsed and drained)
3 egg tomatoes (deseeded, chopped)
1 head fennel (medium, trimmed finely chop bulb and roughly chop fronds)
1 red onion (small, chopped)
1/2 yellow pepper (bell pepper, chopped)
3 tablespoons white vinegar
2 tablespoons fresh lemon juice
1 tablespoon olive oil
1/4 teaspoon ground black pepper (fresh)
400 g tuna steaks
nonstick cooking spray
60 g salad leaves (mixed)
6 slices sourdough bread (to serve)

Steps:

In a large bowl, combine the beans, tomatoes, fennel, 1 tablespoon of the fennel fronds, red onion and capsicum (bell pepper), sed aside.
In a small, screw top jar, put the vinegar, lemon juice, oil and pepper and shake to combined well.
Pour the dressing over the bean mixture and toss lightly to combine.
Cover and set aside for 30 minutes to allow the flavours to develop.
Now preheat a barbecue chargrill or char-grill pan on medium.
Spray both sides of the tuna with the cooking spray. Cook for 3-4 minutes each side or until just cooked, transfer to a plate and cover loosely with foil and set aside for 5 minutes to rest.
Using a fork break the tuna into bite size pieces.
Toss tuna with the bean mixture.
Arrange serving plates with salad leaves and then arrange tuna mix on top and then sprinkle over a few fennel fronds and serve with the bread.