Pistachio-Crusted Tuna Steak

April 29, 2011 at 1:23 PM | Posted in diabetes, diabetes friendly, fish, Food, seafood | 1 Comment

Seen this in an email I get from delish.com and it looked and sounded too good not to pass along!


Pistachio-Crusted Tuna Steaks

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.

Ingredients

* 1 tablespoon(s) thinly sliced shallot
* 1  bay leaf
* 1/2 cup(s) white wine
* 3 tablespoon(s) reduced-fat sour cream
* 2 teaspoon(s) lemon juice
* 2 teaspoon(s) chopped fresh dill, divided
* 1 teaspoon(s) whole-grain mustard
* 1/2 teaspoon(s) salt, divided
* 1/4 cup(s) coarse dry breadcrumbs, preferably whole-wheat (see Note)
* 1/4 cup(s) shelled pistachios
* 4  4-ounce tuna steaks, 1-1 1/4 inches thick
* 1 teaspoon(s) extra-virgin olive oil

Directions

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.
4. Note: We like Ian’s brand of coarse dry whole-wheat breadcrumbs, labeled “Panko breadcrumbs.” Find them in the natural-foods section of large supermarkets. Or, make your own breadcrumbs: Trim crusts from firm 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.
Nutritional Information
(per serving)
Calories    241
Total Fat    7g
Saturated Fat    2g
Cholesterol    55mg
Sodium    402mg
Total Carbohydrate    8g
Dietary Fiber    —
Sugars    —
Protein    29g
Calcium    0

http://www.delish.com/recipefinder/pistachio-crusted-tuna-steaks-recipe-9003

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