Lunch: Oil-Poached Tuna Salad

Recipe by Dawn Perry Instead of using canned tuna, this recipe puts you in control of the quality of the tuna and how long to cook it. We like it on the medium-rare side.

This recipe includes superfoods such as:

Tuna, Lemon

Health benefits of Oil-Poached Tuna Salad

Tuna is great for a high protein diet as it has 33 grams of protein within its housing, with no pesky carbohydrates to worry about. In addition to this, tuna contains B vitamins and vitamin D, both of which are vital to fighting back against PCOS. Lemons can help to prevent oxidative damage to the body, which women with PCOS are often susceptible to. Lemons are also rich in vitamin C, flavonoids, and other antioxidants. They can potentially support the immune system and have other health benefits. Lemons also have a low glycemic index, so they should not cause a rapid rise in blood sugar when consumed in natural form.

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.

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