Marinated fresh tuna salad

A staple at many summertime picnics, the typical tuna salad often contains high-calorie additions. While this recipe requires up to six hours of marinating time, the results are well worth the extra effort.

Ingredients:

• 2 large garlic cloves
• 1/2 tsp. salt
• 1 1/2 tsp. ground cumin
• 1 tsp. paprika
• 1/4 tsp. freshly ground pepper
• 3 tsp. extra virgin olive oil, divided
• 2 Tbsp. red wine vinegar
• 3/4 cup fat free, reduced-sodium chicken broth
• 3/4 lb. fresh tuna steak
• 3/4 lb. unpeeled new potatoes
• 6 cups romaine lettuce, cut crosswise into 1/2-inch strips
• Thin wedges of tomato (for garnish)

Instructions:
Marinade: Peel and coarsely chop garlic, then add salt. Continue chopping until garlic is finely minced and salt has been fully incorporated, 2 to 3 minutes. Place garlic in small bowl and add cumin, paprika, pepper and 2 teaspoons of oil. Mix in vinegar and broth. Set marinade aside. Rub fish on both sides with remaining oil. Heat a nonstick skillet over medium-high heat and sear fish for 1 minute per side. Transfer tuna to a plate.

Pour marinade into pan and bring to a boil*. Add seared fish. Reduce heat to a simmer, so liquid barely bubbles. Cook fish until no longer red in center, about 8 to 10 minutes. Transfer fish and marinade from pan to a container. Cover and refrigerate at least 6 hours before using. Shortly before serving salad, boil potatoes in water until tender. Drain, cool and cut potatoes into quarters.

Meanwhile, cut marinated fish diagonally into bite-size pieces. Divide lettuce among four plates and arrange 1/4 of potatoes and fish on each. Spoon some marinade over top of each serving. Add tomato to garnish and serve.

*For food safety reasons, make sure marinade is brought to full boil and then simmered with fish.

Nutrition information per serving (serves 4): 210 calories, 5 g total fat (<1 g saturated fat), 18 g carbohydrates, 23 g protein, 4 g dietary fiber, 420 mg sodium