5.0 from 6 votes
Tuna Panzanella Salad
Panzanella Salad made with seared tuna steaks, juicy and sweet cherry tomatoes, salty olives and crunchy cucumber. It's tossed with a simple and easy dressing and homemade croutons. The salad can be prepped ahead making it perfect for lunch on the go or a light dinner.
Prep Time
15 mins
Cook Time
15 mins
Total Time
25 mins
Servings: 4 servings
Calories: 479 kcal
Course:
Main Course
Cuisine:
Italian
Ingredients
- 2 tuna steaks 300g
- 2 1/2 cups tomatoes cut in half (300g)
- 1/2 red onion finely sliced
- 1 cup cucumber finely sliced (150g)
- 1 cup olives mixed (150g)
- 7 oz Ciabatta bread cut into cubes (200g)
- 1 tbsp parmesan freshly grated
- 1 tbso fresh parsley chopped
- 1 tbsp fresh basil chopped
- 2 tbsp white balsamic vinegar or white wine vinegar
- 5 tbsp olive oil extra virgin
- salt and pepper to season
Instructions
- Pre-heat the oven to 400F/200C. Place the cubed ciabatta bread on a baking sheet and spinkle with 1 tbsp olive oil, 1 tbsp freshly grated parmesan and a small pinch of salt and pepper. Toast in the oven for 10 minutes until crisp.
- Drizzle the tuna steak in around 1 tsp of olive oil just to lightly coat and spinkle with a small pinch of salt and pepper. Place on a hot griddle pan for 2 minutes each side, it should still be pink in the middle. Remove and cut into slices.
- Place the tomatoes, onion, cucumber, olives, basil and parsley in a large bowl then add the croutons and slices of tuna.
- Whisk the olive oil and vinegar in a small bowl then pour over the salad ingredients, toss the salad to combine. Let it sit for 1-2 minutes then serve.
Cup of Yum
Notes
- Make sure to use the freshest tuna possible and from a sustainable source
- If you can't get ahold of tuna steaks you can use canned tuna
- I like to let the salad sit for a few minutes so the dressing soaks into the croutons and all the flavours get a chance to develop
- Make sure to cut the onion as thin as possible so you don't get a pungent onion taste
- You can store this salad in the fridge for up to 2 days
Nutrition Information
Calories
479kcal
(24%)
Carbohydrates
31g
(10%)
Protein
26g
(52%)
Fat
27g
(42%)
Saturated Fat
4g
(20%)
Cholesterol
33mg
(11%)
Sodium
831mg
(35%)
Potassium
543mg
(16%)
Fiber
3g
(12%)
Sugar
4g
(8%)
Vitamin A
3135IU
(63%)
Vitamin C
19.7mg
(22%)
Calcium
61mg
(6%)
Iron
1.7mg
(9%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 479
% Daily Value*
| Calories | 479kcal | 24% |
| Carbohydrates | 31g | 10% |
| Protein | 26g | 52% |
| Fat | 27g | 42% |
| Saturated Fat | 4g | 20% |
| Cholesterol | 33mg | 11% |
| Sodium | 831mg | 35% |
| Potassium | 543mg | 12% |
| Fiber | 3g | 12% |
| Sugar | 4g | 8% |
| Vitamin A | 3135IU | 63% |
| Vitamin C | 19.7mg | 22% |
| Calcium | 61mg | 6% |
| Iron | 1.7mg | 9% |
* Percent Daily Values are based on a 2,000 calorie diet.