Recipe for Health: Pistachio-Rosemary Crusted Tuna

Food for Thought:

Nicki Anderson, IDEA contributing editor, personal trainer and mom to four 20-somethings, is an enthusiastic home cook who regularly develops and adapts new recipes in her Naperville, Illinois, “test kitchen.” In a house where fish isn’t always the most welcome dish, Anderson says, this creation is eagerly anticipated. Loaded with healthy sources of protein and potassium, and low in sodium and fat, it could easily become a go-to favorite on your table, too. The pistachio crust, which includes fresh rosemary and whole-grain mustard, complements the tuna and “makes every bite melt in your mouth,” she says. Try serving it with mashed butternut squash and grilled asparagus. 1 tablespoon (tbs) thinly sliced shallot 1 bay leaf ½ cup dry white wine 3 tbs plain yogurt 2 teaspoons (tsp) lemon juice 1 tbs chopped fresh rosemary (divided use) 1 tsp whole-grain mustard ½ tsp salt (divided use) ¼ cup whole-wheat dry bread crumbs ⅓ cup shelled pistachios 4 (4-ounce) tuna steaks 1 tsp extra-virgin olive oil Place shallot, bay leaf and wine in small saucepan and bring to boil. Reduce wine to about 2 tbs (about 5 minutes). Transfer to small bowl. Add yogurt, lemon juice, half of rosemary, mustard and ¼ tsp salt; stir to combine. Put breadcrumbs, pistachios and remaining rosemary and salt in blender or food processor. Process until fine. Pour onto large dinner plate. Dredge both sides of each tuna steak in pistachio mixture until well coated. Heat oil in large, nonstick skillet over medium heat. Add tuna and cook until browned, adjusting heat as necessary to prevent burning (about 4–5 minutes per side for medium-rare). Serve with lemon-rosemary sauce. Serves four. Per serving: 239 calories; 7 grams (g) fat; 55 milligrams (mg) cholesterol; 8 g carbohydrates; 0 g sugar; 29 g protein; 1 g fiber; 371 mg sodium; 631 g potassium.

Source: Recipe adapted by Nicki Anderson (www.nickianderson.com) from The Simple Act of EatingWell® (Countrymen Press 2010).

For the latest research, statistics, sample classes, and more, "Like" IDEA on Facebook here.

Nicki Anderson

IDEA Author/Presenter
Nicki Anderson owned and operated Reality Fitness, Inc. from 1993-2012. Since selling her business, ... more, and Eight Steps to Create a Successful Personal Training Business . Nicki is the 2008 IDEA Personal Trainer of the Year, Voted one of Chicagoland's Top Fitness Trainers in 2010. Nicki lectures all over the world teaching fitness professionals the value of solid business practices. less
May 2012

© 2012 by IDEA Health & Fitness Inc. All rights reserved. Reproduction without permission is strictly prohibited.

Get the award-winning IDEA Fitness Journal delivered to your door every month!

Get IDEA Fitness Journal

Article Comments

Add Comment

6 + 1 =
Cancel
View all questions