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Tuna, Edamame, And Watercress Salad One Star

Tuna, Edamame, And Watercress Salad

Get Ready

Servings: Serves 4Learn How to Scale This Recipe

Prep Time: 37 minutes

Cook Time: 8 minutes

Ingredients: Add ingredients to List

1 bunch watercress (about 11/2 cups), washed and dried, with large and medium stems removed
3 cups slivered napa cabbage (about 1/2 head)
5 each radishes, cut in half, then very thinly sliced into half moons
2 each ribs celery, sliced in half lengthwise, then thinly sliced on a diagonal
1 each grapefruit
1 1/2 cups shelled edamame, frozen (found with frozen vegetables
2 teaspoons salt-free lemon pepper (found in the Spice aisle), or to taste
2 teaspoons canola oil
1 lb tuna steak
2 tablespoon fresh lime juice
1/4 cup orange juice
1 teaspoon honey
1 teaspoon dijon mustard
1 teaspoon finely Grated fresh ginger
1/8 teaspoon salt
2 tablespoon olive oil

directions:

1. Prepare the salad. Place the watercress and cabbage in a wide, shallow serving dish or salad bowl. Top with radishes and celery. Slice the grapefruit in half across the equator and cut out each section from the membrane using a sharp knife. Scoop out the sections with a spoon and add to the salad.
2. Bring a small saucepan of water to a boil. Add frozen edamame beans and cook for2 minutes. Drain, and run the edamame under cold water to stop cooking. Add to the salad.
3. Rub the lemon pepper on both sides of the tuna, pressing lightly so that the spice mix adheres. Heat a large nonstick skillet over medium-high heat. When it's hot, add the oil and sear the tuna on one side for 2 to 3 minutes, or until a 1/4-inch-thick crust forms. Turn the tuna and sear on the other side, another 2 to 3 minutes. Transfer to a plate and let cool slightly.
4. Prepare the dressing. In a jar with a tight-fitting lid, combine all dressingingredients and shake vigorously until the honey is dissolved. Drizzle half the dressing over the greens and edamame and toss gently to distribute.
5. Slice tuna into thin (about 1/4-inch) strips and place on top of the salad.Drizzle with remaining dressing and serve immediately.
Source: Hannaford fresh Magazine, July - August 2011

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Quantity Ingredients  
1 bunch watercress (about 11/2 cups), washed and d  
3 cups slivered napa cabbage (about 1/2 head)  
5 each radishes, cut in half, then very thinly sli  
2 each ribs celery, sliced in half lengthwise, the  
1 each grapefruit  
1 1/2 cups shelled edamame, frozen (found with fro  
2 teaspoons salt-free lemon pepper (found in the S  
2 teaspoons canola oil  
1 lb tuna steak  
2 tablespoon fresh lime juice  
1/4 cup orange juice  
1 teaspoon honey  
1 teaspoon dijon mustard  
1 teaspoon finely Grated fresh ginger  
1/8 teaspoon salt  
2 tablespoon olive oil  
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* Percent Daily Values are based on 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

  Calories 2,000 2,500
Total Fat Less Than 65g 80g
Saturated Fat Less Than 20g 25g
Cholesterol Less Than 300mg 300mg
Sodium Less Than 2,400mg 2,400mg
Total Carbohydrate Less Than 300g 375g
Dietary Fiber Less Than 25g 30g
Nutritional Facts
Servings Serves 4
Base Nutrients
Calories 460 kcal (23%)
Calories from Fat 153 kcal (0%)
Total Fat 17 g (26%)
Saturated Fat 3 g (12%)
Cholesterol 45 mg (15%)
Sodium 270 mg (11%)
Total Carbohydrates 39 g (13%)
Dietary Fiber 12 g (48%)
Protein 37 g (61%)
Vitamins
Vitamin A 3065 IU (61%)
Vitamin C 63 mg (105%)
Minerals
Calcium 146 mg (2%)
Iron 15 mg (25%)
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