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.
Nutrition per serving may change if servings are adjusted.
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
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.
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.
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.
?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.
239 calories;7 g fat(2 g sat); 1 g fiber; 8 g carbohydrates; 30 g protein; 9 mcg folate; 49 mg cholesterol; 1 g sugars; 0 g added sugars; 167 IU vitamin A; 2 mg vitamin C; 29 mg calcium; 1 mg iron; 385 mg sodium; 625 mg potassium
This was really good, and my husband loved it. I will definitely make this again, and soon.
March 11, 2010
By: EatingWell User
I thought this was an awesome recipe! I haven't found many fish recipes that I don't consider so-so, but this one was really good. The fish itself was good, but with the sauce - amazing!! This will definitely become a regular recipe in our house!
February 05, 2010
By: EatingWell User
Not that great - we had high hopes, but it's really not too flavorful. I love Eating Well, but I'd say pick another recipe for your good tuna!