Pistachio-Crusted Tuna Steaks
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.
- 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.
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.
Per serving: 241 calories; 7 g fat (2 g sat, 3 g mono); 55 mg cholesterol; 8 g carbohydrates; 0 g added sugars; 29 g protein; 1 g fiber; 402 mg sodium; 635 mg potassium.
Nutrition Bonus: Selenium (60% daily value), Magnesium & Potassium (18% dv)
Carbohydrate Servings: 1/2
Exchanges: 1/2 starch, 4 lean meat
More From EatingWell
Omega-3 fats are good for your heart and are found in fish...
These healthy sugar-free dessert recipes are a delicious and...
Stir-fries are an easy way to get dinner on the table fast...
Whether you're looking for a quick breakfast or a refreshing...
If you’re trying to slim down, our low-calorie dinners to...
Carbs have gotten a bad rap as a diet no-no, but whole grains...
When you’re trying to lose weight, you don’t need to skimp on...
The next time you’re thinking about ordering takeout, put...
Fresh seasonal produce offers plenty of reasons to try one of...
Baking a cake from scratch doesn’t have to be time-intensive...
There’s something oh-so-soothing about a bowl of creamy...
Our nutritionists have verified that these recipes do not...
Homemade desserts, including piping-hot apple pie, rich...
If you’re searching for an affordable and healthy meal for...
Our healthy lasagna recipes, including classic meat lasagna...
Make sure you have a quick and easy dinner ready to go next...
- Ease of Preparation
- Total Time
- 30 minutes or less
- Main Ingredient
- Preparation/ Technique
- Quick (total 30 min. or less)
- Type of Dish
- Main dish, fish/seafood
- November/December 2007