Mediterranean Rice Salad with Seared Tuna Recipe

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Ricardo
Ricardo March 31, 2021
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How To Make Mediterranean Rice Salad with Seared Tuna

Packed with olives, peppers, and the sharp flavors of thyme, this Mediterranean rice salad is tossed in mustard vinaigrette for a bright, flavorful dish.

Preparation: 10 minutes
Cooking: 14 minutes
Total: 24 minutes

Serves:

Ingredients

  • cupslong grain rice
  • 1small red onion,chopped
  • 1large tomato,seeded and cut into ½ inch dice
  • 1red bell pepper,seeds and ribs removed, cut into ½ inch dice
  • ½cupblack olives,such as Kalamata, halved and pitted
  • 3tbspflat leaf parsley,chopped
  • 1tspthyme,dried
  • 3tbspwhite wine vinegar
  • tspdijon mustard
  • 1clovegarlic,minced
  • tspsalt
  • ¾tspfresh ground black pepper
  • cupolive oil,(plus 1 tbsp)
  • lbstuna steaks,about ½ inch thick

Instructions

  1. In a large pot of boiling, salted water, cook the rice for about 10 minutes until just done. Drain.

  2. Rinse with cold water, then drain thoroughly.

  3. In a medium glass or stainless-steel bowl, combine the rice, onion, tomato, bell pepper, olives, parsley, and ½ teaspoon of the thyme.

  4. In a small glass or stainless-steel bowl, whisk the vinegar with mustard, garlic, 1 teaspoon of salt, and ½ teaspoon of black pepper.

  5. Add the ⅓ cup oil slowly, whisking.

  6. Toss this vinaigrette with the rice.

  7. Rub the tuna with the remaining 1 tablespoon oil and sprinkle with the remaining ½ teaspoon thyme, ½ teaspoon salt, and ¼ teaspoon black pepper.

  8. Heat a grill pan or large heavy frying pan over moderately high heat.

  9. Put the tuna in the pan and cook for 2 minutes. Turn and cook until done to taste, about 2 minutes longer for medium-rare.

  10. Mound the rice on plates and top with the tuna.

Nutrition

  • Calories: 647.05kcal
  • Fat: 21.38g
  • Saturated Fat: 3.18g
  • Trans Fat: 0.03g
  • Monounsaturated Fat: 14.87g
  • Polyunsaturated Fat: 2.50g
  • Carbohydrates: 62.38g
  • Fiber: 3.17g
  • Sugar: 3.14g
  • Protein: 47.69g
  • Cholesterol: 66.34mg
  • Sodium: 877.53mg
  • Calcium: 61.91mg
  • Potassium: 1041.30mg
  • Iron: 3.10mg
  • Vitamin A: 109.54µg
  • Vitamin C: 49.05mg
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