Mediterranean Recipes: Tuna Romesco

Posted on March 5, 2013 | by
Mediterranean Recipes Tuna Romesco

If you like steak, you will love this meaty tuna steak – a healthy Mediterranean Recipe

A meaty tuna steak topped with a fresh, spicy, almond-studded tomato sauce.

Ingredients

Four 6-ounce tuna steaks

• 1/2 teaspoon kosher salt
• 1/2 teaspoon freshly ground black pepper
• 1 plum tomato, cut in half and seeds removed
• 1 tablespoon extra-virgin olive oil
• 1 teaspoon minced garlic
• 1/4 cup blanched almonds
• 1/4 cup sun-dried tomato
• 1/4 cup chopped roasted red pepper
• 1 pinch crushed red pepper flakes
• 1 tablespoon red wine vinegar
• 1 tablespoon fresh chopped parsley

Method

Season tuna with salt and pepper and refrigerate until ready to cook. Roughly chop the tomato.

In a skillet heat the olive oil over medium heat. Add the garlic and almonds and sauté until the garlic turns golden but not too brown.

Add the plum tomato, sun-dried tomato, roasted red pepper, and red pepper flakes.

Cook until the tomato is soft. Let cool.

Place the tomato mixture in a blender and puree until smooth.

Remove to a bowl and stir in the vinegar and parsley.

To cook the tuna, spray the fillets lightly with nonstick cooking spray.

Heat a nonstick skillet or grill to high heat.

Cook for 4 to 5 minutes on each side depending on thickness and desired degree of doneness.

Serves 4

NUTRITION IN A BOX
Per 6-ounce tuna and 1/4 cup sauce:

• Calories: 285
• Fat: 10 g (< 1 g EPA, < 1 g DHA, • Saturated Fat: 1 g
• Cholesterol: 77 mg
• Sodium: 307 mg
• Carbohydrate: 6 g
• Dietary Fiber: 2 g
• Sugars: 2 g
• Protein: 43 g


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