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.
- 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