Oil-Poached Tuna Salad - PCOS-Friendly Recipe
This Oil-Poached Tuna Salad is a PCOS-friendly recipe.
Nutrition per Serving
Ingredients
- 1 cup dried flageolet or navy beans, soaked overnight, drained, or one 15-ounce can navy beans, rinsed
- Kosher salt
- 1 pound green and/or wax beans
- 3 cups olive oil
- 2 sprigs rosemary
- 2 garlic cloves
- 4 4-ounce bigeye or albacore tuna steaks (about 1" thick)
- Freshly ground black pepper
- 4 anchovies packed in oil, drained, finely chopped
- 1 small shallot, finely chopped
- 1/4 cup chopped fresh flat-leaf parsley
- 1/4 cup (or more) fresh lemon juice
- 1 teaspoon Dijon mustard
- 2 tablespoons chopped fresh dill plus small sprigs for serving
- 1 cup small Sun Gold or cherry tomatoes, halved
- 3/4 cup Kalamata olives, pitted, halved
- Special equipment: A deep-fry thermometer
Instructions
- Bring flageolet beans and 4 cups water to a boil in a large saucepan, reduce heat, and simmer until beans are tender, 50-60 minutes; season with salt. Let beans cool; drain. Transfer to a medium bowl. (Do not cook canned beans.)
- Cook green beans in another large saucepan of boiling salted water until crisp-tender, about 5 minutes. Drain and transfer to a colander set in a bowl of ice water. Let cool; drain and set aside. Wipe saucepan dry.
- Heat oil, rosemary, and garlic in same saucepan over medium-low heat until deep-fry thermometer registers 160 °F. Season tuna with salt and pepper and cook in oil until opaque except for a bit of pink in the center, about 4 minutes per side. Using a slotted spatula, transfer tuna to a plate. Let poaching oil cool, then remove rosemary and garlic. Set aside 1/4 cup oil.
- Whisk anchovies, shallot, parsley, lemon juice, mustard, chopped dill, and reserved poaching oil in a small bowl; season with salt, pepper, and more lemon juice, if desired. Add some vinaigrette to bowl with flageolet beans and toss to coat.
- Break tuna into large pieces and arrange on a platter with flageolet and green beans, tomatoes, and olives. Top with a few dill sprigs and serve with remaining vinaigrette alongside.
- DO AHEAD: Tuna can be made 1 day ahead. Return fish to cooled oil, cover, and chill. Serve at room temperature.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Tuna, Lemon.
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Frequently Asked Questions
Yes, this Oil-Poached Tuna Salad recipe is designed to be PCOS-friendly., it supports balanced blood sugar and hormonal health.
Yes, this recipe works well as a PCOS-friendly Lunch. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.
This recipe can be part of a structured PCOS meal plan. It makes 4 servings, making it great for meal prep. For a complete weekly plan tailored to your PCOS type, take our free 60-second quiz at pcosmealplanner.com/pcos-quiz to get a personalized 7-day meal plan.
Cook Another PCOS-Friendly Lunch
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