Sicilian Tuna Steaks You'll Want to Make Over and Over

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Think you can only enjoy a fancy tuna fillet at a restaurant? You’ll want to start making tuna at home with this Sicilian recipe, which celebrates this popular Mediterranean fish and complements it with a fresh, flavorful sauce and nutty brown rice. Sicily is an island off the coast of Italy, so it’s surrounded by the Mediterranean Sea. Obviously, the Sicilians must know a thing or two about healthy Mediterranean food!

In this episode of To Eat With Love, our Mediterranean diet cooking show, nutritionist Fiorella DiCarlo, RD, CDN, shows how to prepare healthy tuna steaks with a Mediterranean diet spin. Unlike the average sirloin, tuna steaks are lower in saturated fat and rich in anti-inflammatory omega-3 fatty acids. This makes a tuna fillet a better protein for a heart-healthy, diabetes-friendly diet.

The healthy Sicilian sauce is made with tomatoes, low-salt chicken or vegetable broth, capers, chopped green olives, balsamic vinegar, white wine and chopped parsley.

You’ll serve the Sicilian tuna steaks on top of prepared brown rice. Compared to white rice, brown rice is higher in fiber, so it is especially useful for anyone managing blood sugar levels. You could also try other whole grains, such as quinoa or buckwheat. Spoon more sauce over the tuna steak and garnish with roasted pine nuts and parsley.

A single tuna fillet can be pretty large, so consider splitting one between two people. Thanks to the extra fiber from the brown rice, you’ll have no trouble feeling full from this healthy Mediterranean meal.

Ingredients
  • 1/2 cup brown rice
  • 2 tablespoons chopped fresh parsley
  • 2 tablespoons chopped pitted green olives (4 olives)
  • 1 tablespoon balsamic vinegar
  • 2 teaspoons olive oil
  • 1/8 teaspoon black pepper (2 dashes)
  • 2 (5-ounce) tuna steaks (about 3/4 inch thick)
  • 1 tablespoon chopped fresh parsley
  • 1/2 cup low-sodium chicken broth
  • 1 tablespoon capers
  • 2 tablespoons dry white wine (1 oz)
  • 1 teaspoon sugar
  • 1 Dash of salt
  • 1 (14.5-ounce) can of low-sodium tomatoes
  • 1 tablespoon pine nuts, toasted
Method
1. Prepare brown rice as directed on package. 2. In a pan over medium heat, drizzle olive oil and sear tuna steaks for a couple minutes on each side. Remove from heat and set aside. 3. In the same pan, combine tomatoes and broth, and allow to simmer. 4. Add capers, olives, balsamic vinegar, white wine, parsley to the sauce. Allow to cook for 10 minutes. 5. Add tuna back to the pan and simmer for about another 5 minutes. 6. Plate tuna steaks over cooked brown rice. 7. Garnish tuna steaks with more sauce from the pan, pine nuts, and parsley.
Fiorella DiCarlo

This video features Fiorella DiCarlo.

Duration: 04:59. Last Updated On: 2017-03-29
Review date: March 29, 2017

Difficulty: Easy

Nutrition Information

Recipe Serves 2
Nutrition Information Based on a Single Serving
Amount Per Serving% Daily Value*
Calories
480
24.0% Complete
24%
Fat
11g
16.9230769231% Complete
17%
Cholesterol
55mg
18.3333333333% Complete
18%
Sodium
419mg
18.2173913043% Complete
18%
Carbohydrates
50g
38.7596899225% Complete
39%
Fiber
6g
24.0% Complete
24%
Sugar
9g
18.0% Complete
18%
Protein
42g
82.3529411765% Complete
82%
*Percent Daily Value are based on a 2000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Dietary Needs

Dairy Free
Dairy Free
Gluten Free
Gluten Free
Heart Healthy
Heart Healthy
Lower Sugar
Lower Sugar

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