1 bay leaf
½ cup white wine
3 Tbsp reduced-fat sour cream
2 tsp lemon juice
2 tsp chopped fresh dill, divided
1 tsp whole-grain mustard
½ tsp salt, divided
¼ cup coarse dry breadcrumbs, preferably whole-wheat (see note)
¼ cup shelled pistachio
4 4-ounce tuna steaks, 1-1 1/4 inch thick
1 tsp extra virgin olive oil
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.
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°F until dry and crispy, about 15 minutes.
Provided by: EatingWell
Per Single Serving / Serves 4 Total
- Calories 238
- Calories from fat 63
- Total Fat 7gm 11%
- Sodium 401mg 17%
- Total Carbohydrates 7gm 2%
- Fiber 1gm 4%
- Protein 29gm
- Cholesterol 55mg 18%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.