Recipe for Health: Pistachio-Rosemary Crusted Tuna
by Nicki Anderson
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.
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).
IDEA Fitness Journal, Volume 9, Issue 5
© 2012 by IDEA Health & Fitness Inc. All rights reserved. Reproduction without permission is strictly prohibited.