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
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- 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