Oil-Poached Tuna Salad

द्वारा सहकर्मी समीक्षा की गई यूके रेसिपी संपादकद्वारा लिखित यूके रेसिपी संपादकमूल रूप से प्रकाशित 28 जनवरी 2026

मरीज की संपादकीय दिशानिर्देशोंस्थापित. 2 मिनट पढ़ने का समय

डाउनलोड
डाउनलोड
लेख पीडीएफ डाउनलोड हो गया है
साझा करें
साझा करें
लेख का लिंक क्लिपबोर्ड पर कॉपी किया गया
Language
Language
चर्चा
ऑडियो संस्करण
Google पर पसंदीदा स्रोतों में जोड़ें

This elegant oil-poached tuna salad is a sophisticated upgrade to the classic Niçoise, offering a melt-in-the-mouth texture that simply cannot be matched by tinned varieties. By gently poaching fresh tuna steaks in a fragrant infusion of olive oil, rosemary and garlic, the fish remains incredibly succulent and flavourful. Paired with creamy flageolet beans, crisp green beans and a zesty lemon and anchovy vinaigrette, it is a vibrant dish that celebrates fresh, high-quality ingredients.

As a heart-healthy main course, this recipe is packed with omega-3 fatty acids and plant-based protein, making it as nutritious as it is delicious. It is a fantastic option for a light weekend lunch or an impressive dinner party starter. You can even prepare the tuna a day in advance and store it in its poaching oil, allowing the Mediterranean flavours to develop further before serving at room temperature.

Ingredients for Oil-Poached Tuna Salad

240ml dried flageolet or navy beans, soaked overnight, drained, or one 425g can navy beans, rinsed
कोशेर नमक
450g green and/or wax beans
725ml olive oil
2 sprigs rosemary
2 लहसुन की कलियाँ
110g bigeye or albacore tuna steaks (about 1" thick)
ताज़ा पिसी हुई काली मिर्च
4 anchovies packed in oil, drained, finely chopped
1 छोटा प्याज़, बारीक कटा हुआ
1/4 कप कटा हुआ ताज़ा फ्लैट-लीफ पार्सले
1/4 cup (or more) fresh lemon juice
1 चम्मच डिजॉन सरसों
2 tablespoons chopped fresh dill plus small sprigs for serving
150g small Sun Gold or cherry tomatoes, halved
110g Kalamata olives, pitted, halved
एक डीप-फ्राई थर्मामीटर

How to make Oil-Poached Tuna Salad

Bring flageolet beans and 950ml 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 71°C. Season tuna with salt and pepper and cook in oil until opaque except for a bit of pink in the centre, 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.

अस्वीकरण

हालांकि यह सुनिश्चित करने के लिए हर संभव प्रयास किया गया है कि जानकारी सटीक और अद्यतन हो, व्यक्तिगत आवश्यकताएँ भिन्न हो सकती हैं और आहार संबंधी आवश्यकताएँ व्यक्तिगत स्वास्थ्य स्थितियों के आधार पर भिन्न हो सकती हैं। किसी भी रेसिपी को तैयार करने या उपभोग करने से पहले हमेशा खाद्य लेबल और एलर्जेन जानकारी की जाँच करें। यदि आपको विशेष स्वास्थ्य चिंताएँ, एलर्जी, असहिष्णुता हैं, या आप चिकित्सकीय रूप से निर्धारित आहार का पालन कर रहे हैं, तो अपने आहार या जीवनशैली में महत्वपूर्ण परिवर्तन करने से पहले अपने जीपी, फार्मासिस्ट, या पंजीकृत आहार विशेषज्ञ से सलाह लें।.