Thursday, June 18, 2009

Recipe of the Day

Pistachio-Crusted Tuna Steaks

Pistachio crust teams up with a savory mustard-dill sauce for an exceptional tuna dish. Choose "sushi grade" tuna steaks if you prefer a milder flavor. Make it a meal: Serve with brown rice and steamed broccolini.

Nutritional Information
(per serving)

Calories 241
Total Fat 7g
Saturated Fat 2g
Cholesterol 55mg
Sodium 402mg
Total Carbohydrate 8g
Dietary Fiber --
Sugars --
Protein 29g
Calcium --


1 tablespoon(s) thinly sliced shallot
1 bay leaf
1/2 cup(s) white wine
3 tablespoon(s) reduced-fat sour cream
2 teaspoon(s) lemon juice
2 teaspoon(s) chopped fresh dill, divided
1 teaspoon(s) whole-grain mustard
1/2 teaspoon(s) salt, divided
1/4 cup(s) coarse dry breadcrumbs, preferably whole-wheat (see Note)
1/4 cup(s) shelled pistachios
4 4-ounce tuna steaks, 1-1 1/4 inches thick
1 teaspoon(s) 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.

4.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 degrees F until dry and crispy, about 15 minutes.