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Mediterranean Rice Salad with Seared Tuna Recipe

Mediterranean Rice Salad with Seared Tuna Recipe

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Mediterranean Rice Salad with Seared Tuna

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Ingredients

Count

Nutrition

416

Calories

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Ingredients:

Serving

1 1/2 cups long- grain rice
1 small red onion, chopped
1 large tomato, seeded and cut into 1/2-inch dice
1 red bell pepper , seeds and ribs removed, cut into 1/2-inch dice
1/2 cup black olives , such as kalamata, halved and pitted
3 tbsp chopped flat-leaf parsley
1 tsp dried thyme
3 tbsp white-wine vinegar
1 1/2 tsp dijon mustard
1 clove garlic, minced
1 1/2 tsp salt
3/4 tsp fresh-ground black pepper
1/3 cup plus 1 tbsp olive oil
4 tuna steaks, about 1/2 inch thick (1 1/2 lb in all )

Directions:

In a large pot of boiling, salted water, cook the rice until just done, about 10 minutes. Drain. Rinse with cold water. Drain thoroughly.
In a medium glass or stainless-steel bowl, combine the rice, onion, tomato, bell pepper, olives, parsley, and 1/2 teaspoon of the thyme. In a small glass or stainless-steel bowl, whisk the vinegar with the mustard, garlic, 1 teaspoon of the salt, and 1/2 teaspoon of the black pepper. Add the 1/3 cup oil slowly, whisking. Toss this vinaigrette with the rice.
Rub the tuna with the remaining 1 tablespoon oil and sprinkle with the remaining 1/2 teaspoon thyme, 1/2 teaspoon salt, and 1/4 teaspoon black pepper. Heat a grill pan or large heavy frying pan over moderately high heat. Put the tuna in the pan and cook for 2 minutes. Turn and cook until done to your taste, about 2 minutes longer for medium rare. Mound the rice on plates and top with the tuna. :
Wine Recommendation: Look for a light, refreshing white wine from the Mediterranean. Either a bottle of the delightful albariño from Galicia in Spain or a Côtes de Gascogne from southwestern France would be appropriate.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	416.25 Kcal (1743 kJ)
Calories from fat	164.53 Kcal
		% Daily Value*
Total Fat	18.28g	28%
Cholesterol	83.33mg	28%
Sodium	1443.78mg	60%
Potassium	763.06mg	16%
Total Carbs	7.01g	2%
Sugars	3.53g	14%
Dietary Fiber	2.42g	10%
Protein	50.52g	101%
Vitamin C	41.5mg	69%
Vitamin A	5.8mg	195%
Iron	252.9mg	1405%
Calcium	60.1mg	6%

Amount Per 100 g
Calories	128.98 Kcal (540 kJ)
Calories from fat	50.98 Kcal
		% Daily Value*
Total Fat	5.66g	28%
Cholesterol	25.82mg	28%
Sodium	447.38mg	60%
Potassium	236.45mg	16%
Total Carbs	2.17g	2%
Sugars	1.1g	14%
Dietary Fiber	0.75g	10%
Protein	15.65g	101%
Vitamin C	12.9mg	69%
Vitamin A	1.8mg	195%
Iron	78.4mg	1405%
Calcium	18.6mg	6%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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