Pistachio-Crusted Tuna Steaks - 8g Carbs, 1g Fiber
From: Eating Well - 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.
Nutrition Profile - -
Diabetes appropriate | Low calorie | Low carbohydrate | Low cholesterol
| Low saturated fat | Low sodium | Heart healthy | Healthy weight |
High potassium
Active Time: 30 minutes
Total Time: 30 minutes
Servings: 4
1 Tbsp thinly sliced shallot
1 bay leaf
1/2 cup white wine
3 Tbsp reduced-fat sour cream
2 tsp lemon juice
2 tsp chopped fresh dill, divided
1 tsp whole-grain mustard
1/2 tsp salt, divided
1/4 cup coarse dry breadcrumbs, preferably whole-wheat (see Note)
1/4 cup shelled pistachios
4 4oz tuna steaks, 1-1 1/4 inches thick
1 tsp extra-virgin olive oil
1. 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.
2. 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.
3. 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.
Note:
We like Ian's brand of coarse dry whole-wheat breadcrumbs, labeled
"Panko breadcrumbs.
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 degrees F
until dry and crispy, about 15 minutes.
Servings: 4
Nutrition per Serving:
241 Calories, 7g Fat, 2g Sat, 3g Mono, 55mg Cholesterol, 29g Protein,
8g Carbs, 1g Fiber, 402mg Sodium, 635mg Potassium
Nutrition Bonus: Selenium (60% daily value), Magnesium & Potassium (18% dv)
1/2 Carbohydrate Serving
Exchanges: 1/2 starch, 4 lean meat
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