Show Image Print Now

Pistachio-Crusted Tuna Steaks

http://www.eatingwell.com/recipes/pistachio_crusted_tuna_steaks.html

From EatingWell:  November/December 2007

Pistachio crust teams up with a savory mustard-dill sauce for an exceptional tuna dish. Choose “sushi grade” tuna steaks if you prefer a milder flavor. Make it a meal: Serve with brown rice and steamed broccolini.

4 servings | Active Time: 30 minutes | Total Time: 30 minutes

Ingredients

• 1 tablespoon thinly sliced shallot
• 1 bay leaf
• 1/2 cup white wine
• 3 tablespoons reduced-fat sour cream
• 2 teaspoons lemon juice
• 2 teaspoons chopped fresh dill, divided
• 1 teaspoon whole-grain mustard
• 1/2 teaspoon salt, divided
• 1/4 cup coarse dry breadcrumbs, preferably whole-wheat (see Note)
• 1/4 cup shelled pistachios
• 4 4-ounce tuna steaks, 1-1 1/4 inches thick
• 1 teaspoon extra-virgin olive oil

Preparation

1. Place shallot, bay leaf and wine in a small saucepan and bring to a boil. Reduce until the wine is almost evaporated, about 5 minutes. Remove from the heat, discard bay leaf and transfer to a small bowl. Add sour cream, lemon juice, 1 teaspoon dill, mustard and 1/4 teaspoon salt; stir to combine.
2. Put breadcrumbs, pistachios, the remaining 1 teaspoon dill and 1/4 teaspoon salt in a blender or food processor. Process until finely ground. Transfer to a shallow bowl. Dredge both sides of the tuna in the pistachio mixture.
3. Heat oil in a large nonstick skillet over medium heat. Add the tuna and cook until browned, adjusting the heat as necessary to prevent burning, 4 to 5 minutes per side for medium-rare. Serve with the lemon-dill sauce.

Nutrition

Per serving : 241 Calories; 7 g Fat; 2 g Sat; 3 g Mono; 55 mg Cholesterol; 8 g Carbohydrates; 29 g Protein; 1 g Fiber; 402 mg Sodium; 635 mg Potassium

1/2 Carbohydrate Serving

Exchanges: 1/2 starch, 4 lean meat

Tips & Notes

• Note: We like Ian's brand of coarse dry whole-wheat breadcrumbs, labeled “Panko breadcrumbs.” Find them in the natural-foods section of large supermarkets. Or, make your own breadcrumbs: Trim crusts from firm sandwich bread. Tear the bread into pieces and process in a food processor until coarse crumbs form. One slice makes about 1/3 cup. Spread the breadcrumbs on a baking sheet and bake at 250°F until dry and crispy, about 15 minutes.