Seared Tuna with Black Tuscan Kale Salad

Seared Tuna

with Black Tuscan Kale Salad

Wellness at Blue Apron
Find recipes that suit your lifestyle with our new nutritionist-approved dietary tags.
Vegetarian
These recipes don’t contain meat, poultry, fish, or seafood.* They’re made with fruits and vegetables, grains, legumes, nuts, and seeds. *Select artisanal cheeses may contain animal-derived rennet.
Carb Conscious
This applies to meal kit recipes with 48g or less of net carbs (total carbs minus dietary fiber) per serving. Carb Conscious Add-ons contain 20g or less net carbs.
Mediterranean Diet
Our Mediterranean recipes are inspired by the Mediterranean Diet, a healthy eating plan recommended in the Dietary Guidelines for Americans published jointly every five years by the US Department of Agriculture (USDA) and the Department of Health & Human Services (DHHS). This eating plan highlights the flavors and cooking styles from countries along the Mediterranean Sea, including those in Europe, the Middle East, and North Africa. These recipes showcase a wide variety of vegetables, fruits, and whole grains, as well as lean proteins and moderate portions of dairy.
600 Calories or Less
These meals contain 600 calories or less per serving. The US Food & Drug Administration uses 2000 calorie daily intake for general advice. The 600 calorie cap equates to 30% of the total 2000 calories per day based on 3 meals per day with 200 calories remaining for snack or beverage.
Wellness Grain
These recipes feature grains such as barley, quinoa, farro, orzo, couscous and more, handpicked by our Culinary team in collaboration with our Registered Dietitian.
Pescatarian
These recipes feature a wide array of nutritious seafood options like salmon, cod, tilapia, crab, and shrimp. While these dishes never contain meat, pork or poultry, they may contain animal derived ingredients such as milk, butter, cheese and/or honey.
30g Of Protein
These meals contain 30g or more of protein per serving, and are ideal for those looking to focus their meals around protein intake.
Keto Friendly
These meals have approximately 10% of calories from carbohydrates, 20% from protein, and 70% from dietary fats (per serving).
45g Of Protein
These meal kit recipes contain 45g or more of protein per serving, and are ideal for those looking to focus their meals around protein intake.
Nutritionist's Pick
These meals are selected by Blue Apron’s Registered Dietitian Nutritionist. They are centered around nutritious and wholesome ingredients, featuring whole grains and fresh produce which provide fiber. They also contain moderate portions of dairy and lean protein while being mindful of saturated fat.
Wheat Free
These meals are prepared with ingredients that do not contain wheat. They feature grains such as barley and rice as well as proteins and vegetables.
Reduced Sodium
Vegan
To view a recipe's full nutrition information, head to your Upcoming page at blueapron.com, click on a specific recipe, then head to the Nutrition tab and select 'View Full Nutrition.' Nutrition Facts Panels are available up to 1.5 weeks in advance

From the Test Kitchen

Kale is a leafy green, rich in in antioxidants, as well as vitamins A and K. It scores a perfect 1000 on the Aggregate Nutrient Density Index, which means it’s the one of the healthiest things you can eat. The Tuscan kale used in this recipe is a little different than the curly, green kale most of us are accustomed to. It is slightly sweet, earthy, and the perfect accompaniment to the seared tuna. Enjoy!

See Plans
  • Nutrition
    PER SERVING
  • Calories
    Cals (est.)
fresh
ingredients
Seared Tuna with Black Tuscan Kale Salad
Title
  • 1 Tuna
  • 1 bunch Black Tuscan Kale
  • 1 Medium Apple
  • 1 Small Sweet Potato
  • ¼ cup Almonds
  • 2 Tbsps Parmesan Cheese
  • 1 Shallot
  • 1 clove Garlic
  • 1 Lemon
step-by-step
instructions
Cook Along Triangle Created with Sketch.
1
First, put a small pot of salted water on to boil. Take the tuna out of the refrigerator and allow it to come to room temperature. Smash and chop the garlic until it resembles a paste. Then, finely chop the shallot and set aside. (If your shallot is large, you may only need half.) Next, peel the sweet potato and cut it into small chunks. Cut the apple into slices, removing the core, and then cut the slices into matchsticks. Squeeze the juice of half of a lemon over the apples to keep them from browning. Then, roughly chop the almonds. Set everything aside in small bowls. Finally, very thinly slice the kale.
2
Once the water is boiling, add the sweet potatoes to the pot. Cook for about 5-7 minutes, or until the sweet potatoes can be easily pierced with a fork. Drain, and set aside.
3
Drizzle a little olive oil in a medium pan and turn the heat to high. Season the tuna with salt and pepper to taste. Once the pan is hot, place the tuna in the pan and sear on both sides, for about 4-5 minutes per side, or until it is almost cooked through.
4
Once the tuna is done, turn off the heat and remove from the pan. Then, break the tuna apart into flakes.
5
Next, make the salad. Add the flaked tuna, kale, apple, sweet potatoes, almonds, and half of the cheese into a large bowl. Then, add the juice of the other half of the lemon to the shallots, and add the garlic. Finally, whisk in a couple tablespoons of olive oil to create a vinaigrette. Spoon enough vinaigrette over your salad to dress it. You may not need all of it — save the rest for a rainy day! Season with salt and pepper to taste.
6
Divide the salad between two plates. Garnish with the remaining cheese and a lemon wedge.

Tips from Home Chefs

See Plans

Seared Tuna

1
First, put a small pot of salted water on to boil. Take the tuna out of the refrigerator and allow it to come to room temperature. Smash and chop the garlic until it resembles a paste. Then, finely chop the shallot and set aside. (If your shallot is large, you may only need half.) Next, peel the sweet potato and cut it into small chunks. Cut the apple into slices, removing the core, and then cut the slices into matchsticks. Squeeze the juice of half of a lemon over the apples to keep them from browning. Then, roughly chop the almonds. Set everything aside in small bowls. Finally, very thinly slice the kale.
2
Once the water is boiling, add the sweet potatoes to the pot. Cook for about 5-7 minutes, or until the sweet potatoes can be easily pierced with a fork. Drain, and set aside.
3
Drizzle a little olive oil in a medium pan and turn the heat to high. Season the tuna with salt and pepper to taste. Once the pan is hot, place the tuna in the pan and sear on both sides, for about 4-5 minutes per side, or until it is almost cooked through.
4
Once the tuna is done, turn off the heat and remove from the pan. Then, break the tuna apart into flakes.
5
Next, make the salad. Add the flaked tuna, kale, apple, sweet potatoes, almonds, and half of the cheese into a large bowl. Then, add the juice of the other half of the lemon to the shallots, and add the garlic. Finally, whisk in a couple tablespoons of olive oil to create a vinaigrette. Spoon enough vinaigrette over your salad to dress it. You may not need all of it — save the rest for a rainy day! Season with salt and pepper to taste.
6
Divide the salad between two plates. Garnish with the remaining cheese and a lemon wedge.
Browse Steps
1 of 6