Oil-Poached Tuna Salad

Oil-Poached Tuna Salad

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Instead of using canned tuna, this recipe puts you in control of the quality of the tuna and how long to cook it. We like it on the medium-rare side.


  • 1 cup dried flageolet or navy beans, soaked overnight, drained, or one 15-ounce can navy beans, rinsed
  • 1 lb. green and/or wax beans
  • 4 4-oz. bigeye or albacore tuna steaks (about 1” thick)
  • Freshly ground black pepper
  • 4 anchovies packed in oil, drained, finely chopped
  • 1 small shallot, finely chopped
  • ¼ cup chopped fresh flat-leaf parsley
  • ¼ cup (or more) fresh lemon juice
  • 2 Tbsp. chopped fresh dill plus small sprigs for serving
  • 1 cup small Sun Gold or cherry tomatoes, halved
  • ¾ cup Kalamata olives, pitted, halved

Recipe Preparation


  • Bring flageolet beans and 4 cups water to a boil in a large saucepan, reduce heat, and simmer until beans are tender, 50–60 minutes; season with salt. Let beans cool; drain. Transfer to a medium bowl. (Do not cook canned beans.)

  • Cook green beans in another large saucepan of boiling salted water until crisp-tender, about 5 minutes. Drain and transfer to a colander set in a bowl of ice water. Let cool; drain and set aside. Wipe saucepan dry.

  • Heat oil, rosemary, and garlic in same saucepan over medium-low heat until deep-fry thermometer registers 160°. Season tuna with salt and pepper and cook in oil until opaque except for a bit of pink in the center, about 4 minutes per side. Using a slotted spatula, transfer tuna to a plate. Let poaching oil cool, then remove rosemary and garlic. Set aside ¼ cup oil.

  • Whisk anchovies, shallot, parsley, lemon juice, mustard, chopped dill, and reserved poaching oil in a small bowl; season with salt, pepper, and more lemon juice, if desired. Add some vinaigrette to bowl with flageolet beans and toss to coat.

  • Break tuna into large pieces and arrange on a platter with flageolet and green beans, tomatoes, and olives. Top with a few dill sprigs and serve with remaining vinaigrette alongside.

  • DO AHEAD: Tuna can be made 1 day ahead. Return fish to cooled oil, cover, and chill. Serve at room temperature.

Nutritional Content

Calories (kcal) 590 Fat (g) 28 Saturated Fat (g) 4.5 Cholesterol (mg) 45 Carbohydrates (g) 46 Dietary Fiber (g) 18 Total Sugars (g) 5 Protein (g) 40 Sodium (mg) 580Reviews Section

4 or 5 sprigs fresh thyme

1 lemon, juiced and zest peeled off in strips

2 large cloves garlic, smashed

1 1/2 pounds tuna steaks (such as ahi or yellowtail), 1 inch thick

2 ribs celery with leafy tops, finely chopped, or 1/2 small bulb fennel, finely chopped

1/2 red onion, finely chopped

1 small fresh red chile, seeded and finely chopped

1/2 small red bell pepper, finely chopped

1/4 cup fresh flat-leaf parsley leaves, chopped

Leaves from 2 or 3 sprigs fresh tarragon, finely chopped

2 to 3 tablespoons capers, drained and rinsed

1/4 cup niçoise or other brine-cured black olives, pitted

Rachael Ray Seafood Seasoning or Old Bay seasoning

6 ounces very sharp white cheddar cheese or Gruyère cheese, shredded on the large holes of a box grater

4 brioche rolls or lobster rolls, split


For the tuna

  • 1 clove garlic
  • Kosher salt
  • 1 tsp. finely chopped fresh rosemary
  • 1/2 tsp. freshly ground black pepper
  • 4 to 6 cups extra-virgin olive oil
  • Four 1-inch-thick tuna steaks (6- to 7-oz. each)

For the vinaigrette

  • 1/3 cup fresh flat-leaf parsley
  • 2 Tbs. capers, rinsed and drained
  • 4 Kalamata olives, pitted
  • 1 clove garlic, chopped
  • 2 tsp. white wine vinegar
  • 1/4 tsp. granulated sugar
  • 1/4 cup extra-virgin olive oil
  • Kosher salt, as needed

The Secret to Cooking Flawless Seafood: Oil Poached Fish is Perfect Every Time

While fish has a reputation for being finicky—falling apart or drying out all too easily—with a little loving care, you can cook it to flaky, tender perfection. If you want a totally fool-proof method, cooking en papillote (in parchment or foil packets) is a great choice. But you could go one better and poach your fish in oil, for the most succulent piece of tuna, salmon, halibut, or cod you’ve ever had.

It’s basically confit for fish instead of duck, and it’s almost impossible to overcook it using this method, plus you can change up the flavorings any way you like. Despite what you might think, the fish doesn’t come out sodden with grease, just lightly slicked—even more lightly if you blot the surface gently with a towel before serving—and rich and silky straight on through. True, you miss out on crisp-seared skin, but you can always add a crunchy element to the plate for contrast. (That crunchy element could even be the skin itself, if you trim it off first and turn into pescatarian bacon of sorts…)

Here’s what to do:

1. Select your fish. Oil poaching works particularly well for firm, meaty fish like tuna, salmon, swordfish, halibut, and mahi mahi. However, you can try it with any other type, from tilapia to flounder, and even shrimp or scallops. For fish fillets, you can leave the skin on (it’ll slip right off later), but for shrimp, peel and devein them before poaching. You can let the fish sit out at room temperature for 15 to 30 minutes beforehand for faster cooking, but it’s not necessary either.

2. Select your oil. You don’t want to use the most expensive, super-premium olive oil you can find for this, but you also don’t want it to be bottom-shelf stuff. Choose an oil that tastes good on its own that’s also in a price range you’re comfortable with, or go for a more neutral type, like canola, avocado, or grapeseed oil.

3. Select your aromatics and seasonings. Garlic, lemon, and fresh or dried herbs like thyme and dill are classic flavors, but you can choose other combinations if you like—think ginger and sesame, fennel and saffron, or red pepper flakes and orange zest, all of which will infuse the oil and flavor the fish. Or, you can keep it simpler with just salt and pepper, and then dress the fish with a more complex sauce when it’s done.

4. Place the fish and aromatics in a baking dish. Spread your fish in a single layer in a relatively deep vessel that will hold them snugly what kind you use depends on how much fish you’re cooking, and what form it’s in (for instance, an 8-inch square pan might suffice for cooking two tuna steaks, but you’ll need a casserole dish for a whole side of salmon). In addition to being large enough to hold all your fish, it should be at least one or two inches deeper than your fish is thick, because you’ll need to cover it completely with the oil. Try to use a dish that’s not too wide for the same reason, so you don’t have to use extra oil to fill that empty space (or fill it up with other, cheaper ingredients, like halved lemons, before adding the oil to reduce the total volume you’ll need). Tuck your flavorings like citrus slices and herb sprigs evenly in among the fillets or steaks and sprinkle a little salt and freshly cracked black pepper over all of that (plus any dry spices you may be using), then rub gently into the surface of the fish for good measure.

5. Pour over enough oil to cover it. You just want to submerge it so no part of the fish is peeking above the surface, but you don’t need to cover it by too much (about 1/8 to 1/4 of an inch should do). However, depending on the size of your pan and pieces of fish, this could take two or more cups total, which is why you probably don’t want to use a $40 bottle of olive oil here…

6. Place it in a 275 degree oven until it’s done. Depending on the thickness of your fish, this could take anywhere from 15 minutes to about an hour (or more) just check it now and again, and if any spots are no longer covered by oil when you do peek, baste them with a few spoonfuls from the surrounding pool (if you pour more oil in, it will lower the temperature and increase the cooking time). You’re looking for the flesh to be mostly opaque and fairly firm to know it’s done, but for fish like tuna and salmon in particular, if you prefer a rosier center, you can pull it out before it’s totally cooked through. However, if you do want it all the way done, it should still come out perfectly moist thanks to the oil bath.

Then what do you do with it?

Aside from serving the oil-poached fish right on a plate with some rice or grains, cooked vegetables, and perhaps a sauce (like chermoula, chimichurri, romesco, cilantro-lime sauce, or herbed yogurt sauce) or chunkier relish (like tomatillo salsa or tomato jam), you can use it to make the best tuna salad of your life break it up and gently mix it into pasta turn it into salmon or tuna rillettes for a fancy appetizer or snack or serve it as part of a composed salad (like Tuna Niçoise).

Variations: You can adapt the method to the stovetop for smaller pieces of fish or shrimp and scallops. Many recipes will have you heat the oil to a specific temperature before adding the seafood, but it’ll work fine if you just combine everything in a deep pot or Dutch oven and place it over low heat until it warms up. Ideally, the oil will feel warm to the touch without being hot enough to burn you, but if you’d rather not stick your finger into cooking oil, just keep an eye on it and never let it get above a very gentle simmer, if even that. Depending on your fish (and your stove), it can take anywhere from 5 to 30 or more minutes trust your eyes and sense of touch to know when it’s done. Whether you’re cooking in the oven or on the stove, instead of using oil, you can also poach fish in butter.

Notes: Don’t discard the oil! Or at least not all of it. You can drizzle a bit over the fish and any vegetables you’re serving with it as an ultra simple pan sauce, or use it for dipping crusty bread on the side even incorporate it into a dressing if you’re serving the fish on or accompanied by a green salad.

If you’re still startled by the notion of cooking seafood submerged in fat, you can try this passive poaching method using water, wine, or broth instead. But for those times you’re after a truly luxurious bite, try the oil poaching method and say goodbye to all thoughts of dry, disappointing fish.


2 pounds bluefin tuna loin

1 pound Bright Lights Swiss chard, leaves removed and set aside for another use, long colorful stems collected, yielding approximately ¼ pound

½ pound assorted varieties of very small new waxy potatoes (Russian bananas, red thumbs, all-blues, Purple Majesties, and la rattes are excellent)

6 cups extra-virgin olive oil

3 ounces pitted and neatly sliced olives (see note below)

1 small red onion, medium-diced to yield approximately ¼ cup

1 tablespoon salt-packed capers, rinsed, or capers in brine

1 tablespoon red wine vinegar

Coarse kosher salt to taste

2 teaspoons fresh ground black pepper

Olive Oil Poached Tuna with Salsa Verde

My Olive Oil Poached Tuna with Salsa Verde is an absolutely fabulous tuna recipe! Though quick and easy to prepare, the results look as if you slaved over the stove all day! You may also use halibut as a substitute for tuna!

Dress the tuna with a salsa verde and serve my Olive Oil Poached Tuna with Salsa Verde with a roasted potato,tomato and olive medley that is equally simple to prepare. Recipe follows! My Olive Oil Poached Tuna with Salsa Verde is a perfect Lenten dinner and a fish lovers delight! A dry white wine is a must! Enjoy

2 cups extra virgin olive oil

3 sprigs fresh rosemary or 1 tbls dried whole rosemary

pinch of red pepper flakes

Heat olive oil in a large deep skillet to a low simmer

add rosemary and garlic slices

slip tuna steaks in the simmering oil and cook for 3 minutes on each side.

Remove tuna from oil, transfer to a flat plate or cutting board, let tuna rest for 10 minutes.

You may reuse the cooking oil just decant in a glass jar and refrigerate.

Slice tuna steaks against the grain and serve with salsa verde and roasted potato tomato with olives!

If using Halibut, serve the whole portion of fish without slicing.

Salsa Verde

one bunch fresh flat leaf parsley, coarsely chopped

one bunch fresh cilantro, coarsely chopped

one bunch fresh mint leaves, coarsely chopped

1/2 cup extra virgin olive oil

Combine all ingredients in a food processor and pulse just until blended.

the salsa can be made ahead of time and stores in the refrigerator well.

Roasted Potatoes with Grape Tomatoes and Olives

This Mediterranean dish is delicious with olive oil poached tuna or halibut and is a lovely accompaniment to roasted or grilled lamb and is a perfect vegetarian entrée with a crisp salad and light wine!

2-3 lbs of new potatoes, halved or quartered

2 pints of grape or cherry tomatoes

1 cup olives, kalamata, oil cured, nicoise or spanish green 1/4 cup extra virgin olive oil

fresh ground salt and pepper to taste

pinch of red pepper flakes

preheat oven to 450 degrees farenheit

Place potatoes, tomatoes garlic and olives in a shallow baking dish or baking sheet, toss with olive oil and seasoning.

Bake for 25 minutes until potatoes are crisp tender and tomatoes are blistered. You may also grill this dish!

Abomination Tuna Sandwich | Lilo & Stitch #FoodnFlix

This month the Food 'n Flix club was invited by host Camilla from Culinary Adventures with Camilla to take a virtual vacation to the islands. Instead of choosing one particular movie title or series, Camilla left the field open for us to pick anything set or filmed in Hawaii. Immediately two favorites came to mind, and I knew I'd be choosing one of them. I chose my favorite of the two. The one that we watched countless times when my daughter was little (because it was her favorite) the one we can still quote word for word and sing the entire soundtrack through—Lilo & Stitch.

Stitch is an alien experiment gone wrong who escapes his planet, crash-landing on earth—Hawaii to be precise. Mistaken for a dog that has been hit by a car, he winds up in an animal shelter.

Lilo is a 6-year old girl who, after losing both of their parents in a car crash, is under the care of her 19-year old sister Nani. Lilo grieves by lashing out at others, while Nani tries to manage her new responsibilities and help Lilo heal. Nani decides to take Lilo to the animal shelter and let her pick out a dog. The "wild" in Stich attracts the "wild" in Lilo, and she officially adopts him. The rest is a wild ride of catchy Elvis tunes, property destruction, and repairing/becoming a family.

This was my first time to watch with an eye towards food, and there's actually quite a bit of inspiration throughout. But I kind of knew going in that I'd go with one of the most memorable food dialogue moments one that happens right in the beginning of the film. We see Lilo swimming under the ocean, giving a fish a sandwich, which causes her to be late to hula class (again).

Here's how the scene plays out.

"It's sandwich day. Every Thursday I take Pudge the fish a peanut butter sandwich. "

"And today we were out of peanut butter. So I asked my sister what to give him, and she said 'a tuna sandwich'. I can't give Pudge tuna. [whispering] Do you know what tuna is?"

[hysterical] "It's fish! If I give Pudge tuna, I'd be an abomination! I'm late because I had to go to the store and get peanut butter 'cause all we have is. is. stinkin' tuna!"

"Lilo, Lilo, why is this so important?"

[calmly] "Pudge controls the weather.

I'm calling mine an abomination not because I'm going to feed it to any fish, but because I've added cheese and turned it into a tuna melt. Lots of people think the combination of fish and cheese is an abomination. Plus, the cheese I happened to have at home was a smoked gruyere, which wound up not melting very well. It just sort of got hot and floppy. So, while delicious, my tuna melt really does look like an abomination.

This month's edition of Food 'n Flix is being hosted by Camilla at Culinary Adventures with Camilla and her pick—Films Set or Filmed in Hawaii submissions are due June 28,2020.

Join us next month as we head into the kitchen with our host Kimberly of Coffee and Casseroles with her pick, Coyote Ugly.

For inspiration, check out the Food 'n Flix website (click on any of the roundups listed to see what participants have been inspired to make by the movie choice), all of my past Food 'n Flix posts, or my Food 'n Flix Pinterest board!

Recipe Summary

  • 2 pounds tuna steaks, about 2 inches thick
  • Coarse sea salt
  • Extra-virgin olive oil
  • 6 strips (2 by 1 inch) lemon zest
  • 4 small garlic cloves, peeled
  • 4 fresh thyme sprigs, plus more for garnish
  • Cracked black pepper, for serving
  • Lemon wedges, for serving
  • Tomato and Green-Olive Salad

Season tuna with salt. Stir 3 cups oil, the lemon zest, garlic, and thyme in a medium saucepan. Add tuna and more oil to cover tuna by 1/2 inch if needed. Set over medium-low heat. Cook, covered, until tuna is opaque, 30 to 40 minutes. Remove from heat let cool completely. Tuna in oil can be refrigerated in an airtight container up to 3 days.

To serve, remove tuna from cooking oil with tongs transfer to paper towels to drain. Discard cooking oil. Flake into 2-inch pieces. Drizzle with oil sprinkle with pepper. Serve with lemon and the tomato-olive salad. Garnish with thyme.

Tuna Salad with Lemon Caper Aioli

A tuna Salad sandwich and potato chips is one of my favorite go to lunch time meals. This recipe takes a favorite and elevates it with Olive Oil Poached Tuna, tossed with Lemon Caper Aioli. Enjoy.


3 cups extra virgin olive oil, enough to reach 1/2” depth

1/2 teaspoon whole black peppercorns

2 large strips lemon zest


Juice of one freshly squeezed lemon

1 tablespoon rice vinegar

Season tuna with salt, set aside. In a medium frying pan, add in olive oil to cover fish my 1/2”. Add in garlic, peppercorns, bay leaf, orange zest.

Warm the olive oil over medium low heat until bubbles form on the sides of the pan. Gently lower tuna into oil. Oil should cover the tuna, adjust the heat to maintain bubbles on the sides of the pan. Gently simmer until tuna has cooked through, 8 to 10 minutes per inch thick of tuna. Remove tuna from pan and allow to drain and cool on rack.

Whisk egg yolks rapidly for 2 minutes with a hand whisk. Add in 2 teaspoons of fresh lemon juice and rice vinegar, mix to combine.

While whisking, slowly add in olive oil, continue to whisk until mixture thickens, about 3 minutes.

Add in cayenne pepper, capers and salt to taste.

Break up cooled tuna in to bowl, toss with desired amount of Lemon Caper Aioli. Serve Tuna Salad on brioche rolls and top with micro greens. Enjoy.

Cannellini Bean and Tuna Conserva Salad with Giardiniera

"Every year Oregonians (and our kitchen) await the summer arrival of fresh Albacore tuna from the Oregon coast, and fortunately the fatty tuna freezes very well so we are able to employ it on the menu year round. Poaching it in aromatic herbs in extra virgin olive oil enhances its moisture and fatty texture."&mdashCathy Whims




  • 5 radishes, halved
  • 1 small carrot, peeled and cut into 4-inch strips
  • 1 stalk celery, cut into 4-inch strips
  • 1/2 red bell pepper, seeded and cut into 4-inch strips
  • 1/2 cup cauliflower, cut into bite-sized florets
  • 3 large cloves garlic, peeled and crushed
  • 3 sprigs oregano
  • 3 sprigs thyme
  • 1 1/2 cups Champagne vinegar
  • 3/4 cup plus 2 tablespoons water
  • 2 bay leaves
  • 1 tablespoon sugar
  • 1 1/2 teaspoons kosher salt
  • 1 teaspoon black peppercorns
  • 1 teaspoon fennel seeds

Baked Cannellini Beans:

  • 1 1/4 cups dried cannellini beans (or any other white bean)
  • 10 cups water, divided
  • 2 sage leaves
  • 2 large cloves garlic, peeled
  • 1 1/2 tablespoons extra virgin olive oil
  • Coarse sea salt to taste

Olive Oil&ndashPoached Tuna Conserva:

  • 2 cups light extra virgin olive oil
  • 4 whole garlic cloves, peeled
  • 2 sprigs thyme
  • 1/2 teaspoon whole black peppercorns
  • One 3-inch strip lemon peel (peeled with a vegetable peeler, without the white pith)
  • 3/4 pound fresh albacore tuna, cut into two 6-ounce portions and brought to room temperature


Make the giardiniera: in a large non-reactive bowl, combine the radishes, carrots, celery, bell peppers, and cauliflower with the garlic and fresh herbs and mix well. You should have just over 4 cups of vegetables.

In a medium non-reactive saucepan, combine the Champagne vinegar, water, bay leaves, sugar, salt, black peppercorns, and fennel seeds. Bring to a boil over high heat. Reduce to low and simmer for 3 minutes, stirring to dissolve salt and sugar. Immediately pour the hot vinegar mixture over the vegetables and mix gently. Allow to cool at room temperature, uncovered, then cover and refrigerate. The pickles taste best in 3 days and will last for a month, covered and refrigerated.

Make the beans: soak the beans in 5 cups water for at least 8 hours or overnight. Preheat the oven to 250°F. Drain the beans, place them in a large ovenproof saucepot, and cover with 5 cups fresh water. Add the sage, garlic, and olive oil. Bring the liquid to a boil, skimming off any scum that forms on the top. Cover and place the pot in the oven until tender, about 1 1/2 hours. Cool beans for 15 minutes in their liquid before adding salt to taste.

Make the olive oil&ndashpoached tuna: put the oil in a saucepot large enough that will hold the fish fillets in one single layer. Add the garlic, thyme, peppercorns, and lemon peel. Heat on medium&ndashlow heat for about 15 minutes until the oil reaches 150°F on a candy thermometer. Add the fish and lower the heat to maintain a temperature of about 130°F. Poach for 8 to 10 minutes until the tuna is just opaque almost throughout. Let the tuna cool in the oil and refrigerate in the oil. It will keep for several days.

To serve, soak the onions in cold water, squeezing with your hands and changing the water every 10 minutes, until sweet and mild, about 1 hour total. Drain well.

Break the tuna into 1 to 2&ndashinch chunks with a fork. In a large bowl, gently combine the beans and tuna and moisten generously with the reserved poaching oil. Arrange on a platter, top with the onions, and garnish with giardiniera, drizzling a little of its pickling juice over the top. Grind some black pepper over salad and serve at room temperature.

Watch the video: Σαλάτα με Λαχανικά και Καπνιστό Tόνο Επ. 42. Kitchen Lab TV. Άκης Πετρετζίκης (July 2022).


  1. Kolby

    Thank you, the post is really sensibly written and to the point, there is something to learn.

  2. Dervin

    I had a similar situation. I soared for a long time over how to get out of the water dry. A friend said one decision, only something I rushed so abruptly to change everything that was acquired by back-breaking labor. Decided to be patient for now, to take a closer look? how it turns. What can I say? water wears away the stone. That's really, really so. I advise the author not to be sad. How is it in the song? "whole life ahead".

  3. Kleef

    Please, more details

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