Loaded with healthy sources of protein and potassium, and low in sodium and fat, this could easily become a go-to favorite on your table. The pistachio crust, which includes fresh rosemary and whole-grain mustard, complements the tuna and “makes every bite melt in your mouth. Try serving it with mashed butternut squash and grilled asparagus.
- 1 tablespoon (tbs) thinly sliced shallot
- 1 bay leaf
- ½ cup dry white wine
- 3 tbs plain yogurt
- 2 teaspoons (tsp) lemon juice
- 1 tbs chopped fresh rosemary (divided use)
- 1 tsp whole-grain mustard
- ½ tsp salt (divided use)
- ¼ cup whole-wheat dry bread crumbs
- ⅓ cup shelled pistachios
- 4 (4-ounce) tuna steaks
- 1 tsp extra-virgin olive oil
- Place shallot, bay leaf and wine in small saucepan and bring to boil. Reduce wine to about 2 tbs (about 5 minutes). Transfer to small bowl.
- Add yogurt, lemon juice, half of rosemary, mustard and ¼ tsp salt; stir to combine.
- Put breadcrumbs, pistachios and remaining rosemary and salt in blender or food processor. Process until fine. Pour onto large dinner plate. Dredge both sides of each tuna steak in pistachio mixture until well coated.
- Heat oil in large, nonstick skillet over medium heat. Add tuna and cook until browned, adjusting heat as necessary to prevent burning (about 4–5 minutes per side for medium-rare).
- Serve with lemon-rosemary sauce. Serves four.
Per serving: 239 calories; 7 grams (g) fat; 55 milligrams (mg) cholesterol; 8 g carbohydrates; 0 g sugar; 29 g protein; 1 g fiber; 371 mg sodium; 631 g potassium.
Source: Recipe adapted by Nicki Anderson (www.nickianderson.com) from The Simple Act of EatingWell® (Countrymen Press 2010).