Heart-Healthy: Pistachio-Crusted Tuna Steaks

When it comes to seafood heart-healthy eating is usually associated with omega-3 rich salmon, but other cold-water fish such as tuna, sardines and trout are also great sources of the essential fatty acid. These fish contain two types of omega 3 fatty acids called DHA and EPA.  Both types of omega 3s help to increase good cholesterol in the body, as well as reduce plaque buildup and artery clogging triglycerides.  All factors leading to a stronger, healthier heart! 

This recipe is a great way to spice up an evening dish and can be served with roasted vegetables and/or brown rice.  Not only is the tuna a good source of healthy fats in this recipe, but also the pistachios!

Pistachio-Crusted Tuna Steaks
Serves 4

1 tablespoon thinly sliced shallot
1 bay leaf
1/2 cup white wine
3 tablespoons reduced-fat sour cream
2 teaspoons lemon juice
2 teaspoons chopped fresh dill, divided
1 teaspoon whole-grain mustard
1/2 teaspoon salt, divided
1/4 cup coarse dry breadcrumbs, preferably whole-wheat
1/4 cup shelled pistachios
4 4-ounce tuna steaks, 1-1 1/4 inches thick
1 teaspoon extra-virgin olive oil

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.
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.

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 or longer for desired doneness. Serve with the lemon-dill sauce.

Recipe and photo credit: Eating Well Magazine, November/December 2007
Nutrition Facts per serving:
Calories: 241 Fat: 7g (Sat. fat: 2g) Carbohydrates: 8g Protein: 29g Fiber: 1g Cholesterol: 55mg Sodium: 402mg