Slow-Cooked Albacore and Fresh Shell Bean Salad
- Total Time
- About 1 hour
- Rating
- Comments
- Read comments
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Ingredients
- 1pound skinless albacore fillet
- Salt and pepper
- ½teaspoon red pepper flakes
- ½teaspoon fennel seed
- 3garlic cloves, roughly chopped
- 1small rosemary sprig
- ½cup olive oil, approximately
- 1cup finely diced red and yellow bell pepper
- ½cup finely diced sweet white or red onion
- A pinch of red pepper flakes
- 2tablespoons red wine vinegar
- 1small garlic clove, smashed to a paste with a little salt
- 2tablespoons olive oil
- Salt and pepper
- 1tablespoon chopped basil or mint, or 1 teaspoon chopped marjoram
- 2cups cooked shell beans (from about 2 pounds in the pod)
- 2 or 3hard-boiled eggs, shelled and halved, optional
For the Slow-cooked Albacore
For the Salad
Nutritional analysis per serving (6 servings)
351 calories; 25 grams fat; 4 grams saturated fat; 0 grams trans fat; 17 grams monounsaturated fat; 3 grams polyunsaturated fat; 8 grams carbohydrates; 2 grams dietary fiber; 1 gram sugars; 23 grams protein; 440 milligrams sodium
Note: The information shown is Edamam’s estimate based on available ingredients and preparation. It should not be considered a substitute for a professional nutritionist’s advice.
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Preparation
- Step 1
Heat oven to 350 degrees. Cut the albacore into inch-thick slices and place them in a small ovenproof dish. Season generously with salt and pepper. Put the red pepper flakes and fennel seed in a mortar or spice mill and make a rough powder. Sprinkle over the fish. Add the garlic and rosemary. Add oil to a depth of ½ inch, barely covering the fish.
- Step 2
Cover the dish and place in the oven for 10 minutes. Remove from the oven, turn the slices over, then return to the oven for another 10 minutes. The albacore should be cooked through, but barely. Let the fish cool in its dish, uncovered. Store the fish in its cooking juices in the refrigerator for up to a week. Bring to room temperature to serve.
- Step 3
To make the salad, toss the peppers, onion, pepper flakes, vinegar, garlic and olive oil in a large serving bowl. Season well with salt and pepper and stir in the basil, mint or marjoram. Add the shell beans, draining them well first, and the cooked albacore, broken into large pieces, and mix together. Serve with hard-boiled eggs, if you like.
Private Notes
Comments
Serious question - if the filets are cut to 1”, how does 1/2” of olive oil cover them? I assume he meant halfway up the filets? I have them in the oven now - hoping for the best!
This is a perfect way to prepare tuna. I started with shorter cooking times, checking the consistency of the fish on the go, adding a couple of minutes as needed. The result was delightfully melting meat, seasoned in an unusual and absolutely delicious way. Many thanks for the recipe!
I would cook 7 min on each side. 10 min is too long and tuna comes out a bit dry. But otherwise delicious meal!
Maybe I will try again with cooking ½ the time. Or heat oil, then 4 min in oven, turn, 4 min. Albacore was hard as cardboard. Seasoning was good.
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