Sustainable Choice.You can also pan-sear the tuna: Heat a cast-iron skillet over high heat. Coat pan with cooking spray or 1 tablespoon canola oil. Add tuna steaks to pan, and cook 2 minutes on each side.

Recipe by Cooking Light August 2015


Credit: Brian Woodcock; Styling: Claire Spollen

Recipe Summary test

22 mins
1 hr
Serves 4 (serving size: 1 1/2 cups salad and 1 cup tuna)


Ingredient Checklist


Instructions Checklist
  • Bring 4 cups water, wine, 1 teaspoon salt, garlic, and tarragon sprigs to a boil in a large saucepan. Cover; reduce heat, and simmer 10 minutes. Reduce heat to low, add tuna, and poach for 10 minutes. Remove from heat; let stand 10 minutes. Place tuna on a plate; chill.

  • Combine shallots, thyme, juice, and Dijon in a large bowl, stirring with a whisk. Drizzle in oil, stirring with a whisk. Place half of vinaigrette in a medium bowl.

  • Flake tuna into large chunks. Add tuna to medium bowl; toss very gently to coat. Place kale, remaining 1/2 teaspoon salt, and remaining ingredients in large bowl with remaining vinaigrette; toss. Divide salad among 4 plates; top with tuna.

Chef's Notes

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit

Nutrition Facts

381 calories; fat 15.4g; saturated fat 2.3g; mono fat 11g; poly fat 1.7g; protein 44g; carbohydrates 14g; fiber 3g; cholesterol 66mg; iron 3mg; sodium 542mg; calcium 110mg.