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.
Serves:
Ingredients
- 1½cupslong 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
- 1½tspdijon mustard
- 1clovegarlic,minced
- 1½tspsalt
- ¾tspfresh ground black pepper
- ⅓cupolive oil,(plus 1 tbsp)
- 1½lbstuna steaks,about ½ inch thick
Instructions
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In a large pot of boiling, salted water, cook the rice for about 10 minutes until just done. Drain.
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Rinse with cold water, then drain thoroughly.
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In a medium glass or stainless-steel bowl, combine the rice, onion, tomato, bell pepper, olives, parsley, and ½ teaspoon of the thyme.
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In a small glass or stainless-steel bowl, whisk the vinegar with mustard, garlic, 1 teaspoon of salt, and ½ teaspoon of black pepper.
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Add the ⅓ cup oil slowly, whisking.
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Toss this vinaigrette with the rice.
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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.
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Heat a grill pan or large heavy frying pan over moderately high heat.
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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.
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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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