Tuna Fish Salad With Fennel and Orange Salsa Recipe

 

By Patsy Catsos, MS, RDN, LD

tuna fish salad

Total Time: 38 min

Prep Time: 30 min
Cook Time: 8 min
Servings: 4

Nutrition Highlights (per serving)

361calories
17gfat
15gcarbs
37gprotein
Fennel root, also known as anise, is a great stand-in for onion (a high-FODMAP ingredient) texture-wise. Like onions, it has an earthy root flavor—but with a licorice flavor all its own. Roasting mellows that flavor and also sweetens the taste. This delicious orange-fennel salsa serves as the dressing for seared tuna served on a bed of baby spinach.

Ingredients

  • 2 teaspoons garlic-infused olive oil
  • 1 teaspoon smoked paprika
  • 1 teaspoon ground coriander
  • ¼ teaspoon salt
  • 1/8 teaspoon freshly ground black pepper
  • 1 ¼ pounds fresh tuna steak
  • 1 teaspoon canola oil
  • 6 cups packed fresh baby spinach
  • 8-ounce fennel bulb (1 bulb)
  • 2 tablespoons plus 2 teaspoons garlic-infused olive oil, divided
  • 2 medium oranges
  • 5 Kalamata olives, pitted and finely chopped
  • 2 tablespoons chopped fresh parsley
  • ½ teaspoon dried oregano leaf
  • 2 tablespoons cider vinegar
  • ¼ cup thinly sliced scallion greens
  • 1/16 teaspoon salt
  • 1/16 teaspoon freshly ground black pepper

Preparation

  1. Preheat oven to 425F. Spray a baking pan with baking spray or lightly coat with oil.

  2. In a small bowl combine 2 teaspoons garlic-infused oil, smoked paprika, coriander, salt, and pepper. Brush tuna steaks on both sides with spice mixture and set aside.

  3. Cut stalks off fennel bulb and discard. Cut the bulb in half through the root end. Cut out V-shaped “core” from each half at the root end and discard. Slice fennel halves into ¼ inch thick planks and place on the baking sheet in a single layer. Drizzle with 2 teaspoons of garlic infused oil. Roast until the fennel turns medium golden brown with some dark brown spots, 11 to 13 minutes. Turn the pieces over and roast until browned on the other side, 5 to 6 minutes. Remove from the oven and cool.

  4. While the fennel is roasting, thoroughly wash one orange and zest it into a medium serving bowl. Squeeze the fruit to make ¼ cup orange juice. Peel and chop the fruit of another orange.

  5. To the orange zest, add the juice, chopped orange sections, olives, parsley, oregano, cider vinegar, scallions, remaining 2 tablespoons of garlic-infused oil, salt, and pepper. Coarsely chop the cooled, roasted fennel and stir it into the orange salsa. Stir occasionally as the flavors blend.

  6. Preheat a heavy skillet over medium heat; drizzle with canola oil. Add the tuna steaks to the pan and cook until browned on the bottom, 3 to 5 minutes. Turn and cook for 3 to 4 minutes on the other side.

  7. Remove the tuna from the heat when it is still slightly pink in the center; it will continue to cook as it rests. This cooking time is for 1-inch thick tuna steaks; if cooking thinner steaks, reduce the time. After 2 to 3 minutes rest, slice the tuna into strips.

  8. For each serving, plate 1 ½ cup baby spinach, add ½ cup Roasted Fennel Orange Salsa, then top with ¼ of the seared tuna strips.

Ingredient Variations and Substitutions

Instead of roasting the fennel, use it raw. Trim the bulb and slice it into paper-thin slices.

Skip slicing the tuna into strips; cut the tuna steaks into 4 portions before searing, and place the whole piece on top of the salsa.

One pound of cooked chicken or pork tenderloin can be used in place of tuna.

Cooking and Serving Tips

A fine rasp grater (Microplane brand, for instance) makes quick work of zesting citrus and makes it easy to avoid the bitter white pith. Citrus zest gives a great low-FODMAP flavor kick to any dressing or salsa.

Each serving is 4 ounces of tuna with 2/3 cup salsa and 1 1/2 cups spinach.

Eat High-Protein and High-Fiber Snacks If You’re Always Hungry

Updated on April 04, 2020

Foods to Eat if You’re Always Hungry
Courtesy of Getty Images

 

It’s tough to maintain a healthy weight when you’re always hungry! Read on to discover five foods that’ll fill you up without weighing you down.

Pouched Tuna and Other Lean Proteins

Lean protein is king when it comes to combating hunger. I try to include protein in every meal and snack. It satisfies my hunger and keeps me from mindlessly munching, and research backs me up.

Studies have found that protein makes people feel fuller than other nutrients.1 One of my favorite sources of protein is pouched tuna: StarKist makes ready-to-eat pouches that are pre-seasoned and perfectly portioned. I’m also a fan of boneless skinless chicken breast, lean ground turkey, and extra-lean ground beef. One good way to get lean protein into every meal is to cook up a bunch of plain chicken or turkey at the beginning of the week and incorporate it into different meals every day. And I always have a sizable stash of those tuna pouches on hand! 

Spaghetti Squash and Other Supersizing Veggies

It’s no secret that eating big portions will fill you up. But big portions of the wrong foods will add major calories to your day. That’s why I like to fill out my meals with low-calorie, high-volume veggies like spaghetti squash.2

Supersizing your meals and snacks will help you feel full. Remember, high-volume foods take up more room in your stomach! You can easily prepare spaghetti squash and turn zucchini into a supersizer for pasta dishes. 

Jerky and Other High-Protein Snacks

When you’re hungry between meals, it’s often because you’re not getting enough protein. Always keep some protein-packed snacks nearby—bonus points if they’re also shelf-stable so you can keep them in your purse, car, and/or office drawer. Jerky is one of my go-to emergency snacks: It’s delicious, full of protein, and available in tons of flavors… including ones made from turkey and chicken! There are even vegan varieties. I’m also a fan of fat-free Greek yogurt as a high-protein snack.3

High-Fiber Fruit

Another vital nutrient that’ll fill you up: Fiber! Fiber is satiating, and it’s known to help with weight loss.4 Fruit is a terrific natural source of fiber. I love Fuji apples, but the most fiber-ific fruits around are raspberries and blackberries. You can eat around 1 cup of those berries for about 64 calories, and that serving packs 8 grams of dietary fiber!5 Top fat-free Greek yogurt with berries for a mini-meal that’s loaded with both protein and fiber, and say goodbye to those hunger pangs.

Old-Fashioned Oats and Other Complex Carbs

Sure, some carbs are unnecessarily high in calories. But foods that contain complex carbs—like whole grains, beans, and green vegetables—are slow burners that give your body the sustaining energy it needs.6 It’s definitely important to watch your portions when you’re eating carbs, but reasonable servings are great for keeping hunger at bay. Old-fashioned oats are one of my favorite sources of whole grains. You can also learn how to make oatmeal while you sleep

Bonus: Water!

One possible culprit for that nagging feeling of hunger is actually your thirst. It’s easy to confuse thirst with hunger, so make sure you stay hydrated all day long.7 Steadily sip on that water bottle and you may find that your munchies go away.

Summery Peach and Blueberry Crisp With Crunchy Topping Recipe

By Dana Angelo White, MS, RD, ATC
Updated on September 20, 2019

peach bluberry crisp

 

Capture the flavors of summer in the simplest of baked desserts. Warm and bubbly fruit is sprinkled with a sweet and crunchy topping to make this dessert taste decadent for only 150 calories per serving.

This lightened up sweet treat uses much less butter than traditional varieties and instead highlights inflammation-fighting blueberries and the natural sweetness of fresh peaches.

Ingredients

  • 3 cups blueberries
  • 2 medium peaches, peeled and diced
  • 1 teaspoon cornstarch
  • ½ a lemon, juiced
  • ¼ teaspoon freshly grated lemon zest
  • 2 tablespoons granulated sugar
  • 2 tablespoons cold, unsalted butter, diced into small pieces
  • 2 tablespoons all-purpose flour
  • ½ cup rolled oats
  • 2 tablespoons packed light brown sugar

Preparation

  1. Preheat oven to 350F.

  2. Spray an 8×8 inch square baking dish with cooking spray and place on a baking sheet lined with parchment paper.

  3. In a bowl, combine blueberries, peaches, cornstarch, lemon juice, lemon zest, and sugar.

  4. Toss well and set aside for 10 minutes.

  5. In a separate bowl, combine butter, flour, oats, brown sugar, salt.

  6. Mix well with clean hands until well combined—the mixture should be the consistency of wet sand.

  7. Pour fruit mixture into prepared dish and sprinkle evenly with the topping.

  8. Bake for 30 minutes, or until the top is golden and fruit is gooey and bubbly.

  9. Allow cooling for at least 10 minutes before serving.

Ingredient Variations and Substitutions

Make this crisp with any type of fresh fruit; frozen fruit can also be used but increase the cooking time by five-minute increments until the dessert is golden and bubbly. Other fun fruity combinations include blackberries and plums, strawberry and rhubarb, and pineapple and cherries (add some dried unsweetened coconut to the topping for this one).

Cooking and Serving Tips

To make ahead, assemble the entire dish and place in the refrigerator for up to two hours. Place directly in the oven and increase cook time by approximately five minutes.