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Recipes

Grilled Tuna with White Beans
A simple green salad will turn this tuna and white bean combo into an easy and nutritious meal.
  • 1/4 cup (not oil-packed) sun-dried tomatoes
  • 1/2 cup boiling water
  • 2 cups canned cannellini or other white beans, rinsed and drained
  • 2 plum tomatoes, seeded and diced
  • 1/2 cup diced red onion
  • 1/4 cup diced red bell pepper
  • 1/4 cup chopped flat-leaf parsley
  • 3 tablespoons red wine vinegar
  • 1 tablespoon plus 1 teaspoon extra-virgin olive oil
  • 2 teaspoons coarsely cracked black pepper
  • 1 garlic clove, minced
  • 1/2 teaspoon salt
  • 4 tuna steaks (1-1/2 pounds total)

1. Preheat broiler. Spray a broiler pan with nonstick cooking spray.

2. In a small heatproof bowl, combine sun-dried tomatoes and boiling water, and set aside to soften, about 10 minutes. Drain and coarsely chop.

3. In a large bowl, combine chopped sun-dried tomatoes, beans, plum tomatoes, onion, bell pepper, parsley, 2 tablespoons of red wine vinegar, 1 tablespoon of olive oil, 1/2 teaspoon of black pepper, the garlic and 1/4 teaspoon of salt. Mix well and set aside at room temperature to blend flavors.

4. Rub tuna with remaining 1 tablespoon vinegar and 1 teaspoon olive oil. Sprinkle with remaining 1 1/2 teaspoons pepper and 1/4 teaspoon salt. Broil tuna 4 inches from heat about eight minutes, or until just slightly pink in center.

5. Divide beans among four plates and place grilled tuna steak on top.


Nutritional Information
Per serving: 383 calories, 13g total fat, 2.7g saturated fat, 5.8g monounsaturated fat, 3.1g polyunsaturated fat, 6.4g dietary fiber, 43g protein, 22g carbohydrate, 58mg cholesterol, 604mg sodium.
Good source of: beta-carotene, omega-3s, potassium, selenium, vitamin B12, vitamin B6, vitamin C.


Date Published: 09/19/2005 > Printer-friendly Version
Servings
4

Prep Time
25