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Tuna Steaks Provencal
1 Review
From: EatingWell Magazine March/April 1991
A colorful mixture of yellow and red bell peppers, red onion, tomatoes and olives is a quick and flavorful topping for simple tuna steaks.
- By: Lucia Watson EatingWell Recipe Contributor
Ingredients 4 servings
for serving adjustment
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Original recipe yields 4 servings
Nutrition per serving may change if servings are adjusted.
- 1 tablespoon extra-virgin olive oil, divided
- 1 red bell pepper, chopped
- 1 yellow bell pepper, chopped
- 1 small red onion, sliced
- 2 cloves garlic, minced
- 2 tomatoes, peeled, seeded and chopped (see Tip)
- 1/4 cup fish stock or water
- 2 tablespoons dry red wine
- 2 tablespoons sliced, pitted, good-quality black olives
- 1 1/2 teaspoons chopped fresh rosemary, or 1/2 teaspoon dried
- Salt & freshly ground pepper, to taste
- 4 4-ounce tuna steaks, (about 1 inch thick)
Preparation
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Active
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Ready In
- Preheat oven to 400 °F.
- Heat 2 teaspoons oil in a wide saucepan over medium heat. Add peppers, onions and garlic and saute until softened, 2 to 3 minutes. Add tomatoes, fish stock (or water) and wine and bring to a boil. Cook, uncovered, over high heat until thickened, about 10 minutes, stirring frequently. Stir in olives and rosemary and season with salt and pepper.
- Meanwhile, brush both sides of the tuna steaks with remaining 1 teaspoon oil and season both sides lightly with salt and pepper. Heat an ovenproof, nonstick skillet over medium-high heat until almost very hot. Sear the tuna until lightly browned, 1 to 2 minutes per side. Place the pan in the oven and bake until the fish is opaque, about 10 minutes. Place the tuna on individual plates and spoon the tomato mixture on top.
- Tip: To peel & seed tomatoes: 1. Before you start, bring a large pot of water to a boil. Place a large bowl of ice water next to the stove. Using a sharp paring knife, core the tomatoes and score a small “X” into the flesh on the bottom. 2. Place the tomatoes in the boiling water, in batches, until the skins are slightly loosened, 30 seconds to 2 minutes. 3. Using a slotted spoon, transfer the tomatoes to the ice water and let sit in the water for 1 minute before removing. 4. Peel the tomatoes using a paring knife. Halve them crosswise and scoop out the seeds with a hooked finger.
- Per serving: 213 calories; 5 g fat(1 g sat); 2 g fiber; 10 g carbohydrates; 30 g protein; 34 mcg folate; 44 mg cholesterol; 4 g sugars; 0 g added sugars; 2524 IU vitamin A; 151 mg vitamin C; 28 mg calcium; 2 mg iron; 270 mg sodium; 869 mg potassium
- Nutrition Bonus: Vitamin A (50% daily value), Vitamin C (200% dv), Potassium (25% dv), Magnesium (19% dv)
- Carbohydrate Servings: 1/2
- Exchanges: 1 1/2 vegetable, 3 1/2 lean meat, 1 fat
Reviews 1
April 06, 2011
By: sizerk96
Flavorful and delicious!
I love this recipe! I served it over whole wheat egg noodles which was nice, but I think it would taste even better served over couscous. If you like your tuna rare, don't keep it in the oven for the full 10 minutes. The vegetable tomato mix really complemented the tuna nicely. I will definitely make this recipe again!
