Tuna Steaks ProvenÃ§al

From EatingWell: March/April 1991 — Subscribe Now!

A colorful mixture of yellow and red bell peppers, red onion, tomatoes and olives is a quick and flavorful topping for simple tuna steaks. Make it a meal: Tabbouleh with Grilled Vegetables would make it complete.

4 servings

Active Time: 30 minutes

Total Time: 40 minutes

Nutrition Profile

Ingredients

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

Preheat oven to 400°F.
Heat 2 teaspoons oil in a wide saucepan over medium heat. Add peppers, onions and garlic and sauté 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.

Tips & Notes

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.

Nutrition

Per serving: 210 calories; 6 g fat (1 g sat, 3 g mono); 51 mg cholesterol; 10 g carbohydrates; 28 g protein; 2 g fiber; 189 mg sodium; 867 mg potassium.

Nutrition Bonus: Vitamin A (50% daily value), Vitamin C (200% dv), Potassium (25% dv), Magnesium (19% dv).

1/2 Carbohydrate Serving

Exchanges: 1 1/2 vegetable, 3 1/2 very lean meat, 1 fat