Noshing With the Nolands

Ahi Tuna Salad

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Ahi Tuna Salad

This is the 2nd Day of 5 Days of Dinner Salads with this Ahi Tuna Salad, I also something very special to bring to you all. I was asked by fellow blogger Kim to join her in this special post. I lost my dad to heart disease many years ago, so this is also personal for me.

Dad loved good food and I cooked for him often even from a young age. He would have loved this one, as he had a great appreciation for Japan. This is for you Dad, I miss you!!!

Today we are joining together to help raise awareness for Heart Disease. Kim of Cravings of a Lunatic lost her Mom to heart disease when her mother was 47, and Kim was 15. Each year on the day her Mom passed she shares stories and photos of her Mom.

This year she joined forces with Jen of Juanita’s Cocina, whose life was also touched by heart disease when her Stepfather had a heart attack. Jen’s Stepfather is alive and well more than a decade later, and for that, Jen is thankful every day.

The ladies got in touch with other bloggers to ask them to share their own stories about how heart disease has touched their lives. So today we share stories and recipes from our hearts to yours, in memory and honor of Momzie, Kim’s Mom. We hope you will share your stories with us today as well.

Heart Healthy

Sesame and Grape Seed oils are very heart-healthy. Check out the benefits in the links I offered. We love to eat a lot of different foods in this house. We do have well-rounded meals with lots of fruits and fresh vegetables always included.

The little crunchy noodles are not the healthiest but you only have to have a small amount of them to have a big impact. Everything in moderation. One small Ahi tuna steak feeds three people so it doesn’t have to be really expensive either. All of these wonderful ingredients make up this heart-healthy meal that you can have done in no time and the dressing is delicious!!

Ahi Tuna Salad on a black plate with chop sticks

Yield: 3 Servings

Ahi Tuna Salad

Ahi Tuna Salad

Ahi Tuna Salad is a heart healthy meal.

Prep Time 20 minutes
Cook Time 2 minutes
Total Time 22 minutes

Ingredients

Dressing

  • 1/2 medium sweet onion, chopped
  • 1/4 cup grapeseed oil
  • 1/8 cup good quality olive oil plus 1 Tbsp. for cooking
  • 1 tsp. powdered ginger
  • 1 tsp. sesame oil
  • 1 large clove garlic, minced
  • 2 Tbsp. rice wine vinegar
  • 1 Tbsp. lemon juice
  • 1 tsp. Umani paste
  • 1 Tbsp. low sodium soy sauce
  • 1 tsp. powdered wasabi

Salad

  • 1 small head of romaine lettuce, washed and torn
  • 1 red pepper, sliced
  • 6 large mushrooms, sliced
  • 1 cup bean sprouts
  • 1/4 red onion, sliced
  • 12 snap peas, cut in half
  • 1 medium ahi tuna steak
  • black sesame seeds
  • sesame seeds
  • Salt and pepper
  • Chow Mein Noodles

Instructions

  1. In a blender add all the dressing ingredients and whirl until smooth. Set aside.
  2. Assemble salad using the romaine, red pepper, mushrooms, bean sprouts, red onion, and snap peas onto three plates.
  3. Cut ahi tuna steak into 1 1/2" wide logs. Mix sesame seeds together. Salt and pepper and roll in sesame seeds.
  4. Heat olive oil in a cast-iron pan and cook tuna for 1 min. per side or until desired doneness. Tuna should be on the rare side.
  5. Slice into small pieces and arrange on salad.
  6. Drizzle with dressing and garnish with chow mein noodles.

Nutrition Information:

Yield:

3

Serving Size:

1
Amount Per Serving:Calories: 497Total Fat: 36gSaturated Fat: 4gTrans Fat: 0gUnsaturated Fat: 30gCholesterol: 22mgSodium: 495mgCarbohydrates: 26gFiber: 6gSugar: 8gProtein: 21g

Recipe calculation was provided by Nutritionix and is estimation only. If you need nutritional calculations for medical reasons, please use a source that you trust.

© Tara Noland
Cuisine: Asian / Category: Salads

 

Enjoy all these wonderful dishes and rest assured they are on the healthier side.

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Comments

  3. Nancy @ gottagetbaked says

    That’s a wonderful dedication to your dad, Tara. I’m loving everyone’s heart healthy posts – this is for a really important cause. Heart disease runs in my family and it affects almost everyone I love (my sisters, my dad, and now even my 32-year-old husband!) so the issue is near and dear to me. I love ahi tuna – this salad looks so vibrant and refreshing. Healthy definitely doesn’t have to be boring!

    Reply

  4. Kim Bee says

    Tara thank you so much for joining us today. Also thanks for sharing about your dad. I am so sorry you lost him. It’s never easy to lose a parent, no matter at what stage of life we’re at.

    I love this dish so much. I just looks so fresh and inviting. And I have to say your suggestions for oils are bang on. I keep grapeseed oil around all the time. It can be hard to find here but I scour the stores when I run out. It adds such a nice flavour to dishes too.

    Reply

  5. Liz says

    I am so sorry you lost your dear father to heart disease, Tara. I love, love ahi tuna, and could eat your salad 7 days a week! Just amazing!!!

    Reply

  6. Jenni says

    Tara, I’m sorry that you lost your dad. I am fortunate to still have both of my parents, but I have to watch dad (especially) like a hawk. The man is not a Fan of healthy foods.

    But I bet he’d eat this salad! It looks so inviting and the ingredient list is full of interesting and flavorful ingredients. When healthy=tasty, life is good!

    Reply

  10. Mushrooms Canada says

    This salad looks absolutely delicious! A great way to raise awareness around such a meaningful cause. Thank you for sharing Tara!

    -Shannon

    Reply

  12. Anita at Hungry Couple says

    I’m sorry about your father, Tara. I saw the photo of this salad and thought it looked magnificent. I am, unfortunately, allergic to seafood and it’s a real shame because I would love to eat this kind of thing.

    Reply

  13. Kristi Rimkus says

    I’m sorry for your loss. My dad died of a heart attack as a result of Diabetes. Thank you for bringing awareness to this awful disease. My mom loves ahi tuna, this is a must pass along recipe. She’ll be a happy camper.

    Reply

  14. Isabelle @ Crumb says

    Thanks for sharing your story. I’m so sorry you lost your dad…we had a close call a couple of years ago with my own dad, and I am thankful for every day I have with him now. Mind you, he’s more of a steak and potatoes kind of guy, but I think even he could get on board with a salad this gorgeous… especially that wasabi dressing!

    Reply

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