Skip the sirloin and enjoy this healthier steak.
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
- 1/2 cup low-sodium chicken broth
- 2 tablespoons chopped fresh parsley
- 1 tablespoon capers
- 2 tablespoons chopped pitted green olives (4 olives)
- 2 tablespoons dry white wine (1 oz)
- 1 tablespoon balsamic vinegar
- 1 teaspoon sugar
- 2 teaspoons olive oil
- 1 Dash of salt
- 1/8 teaspoon black pepper (2 dashes)
- 1 (14.5-ounce) can of low-sodium tomatoes
- 2 (5-ounce) tuna steaks (about 3/4 inch thick)
- 1 tablespoon pine nuts, toasted
- 1 tablespoon chopped fresh parsley
Instructions1. 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.
Nutrition Information Based on a Single Serving
*Percent Daily Value are based on a 2000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.