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Sicilian Tuna Steak
START TO FINISH: 45 MINUTES MAKES: 4 SERVINGS
Ingredients |
| 1 pound fresh or frozen tuna steaks, 1 inch thick |
| 1 small onion, chopped |
| 2 cloves garlic, minced (1 teaspoon minced) |
| 1 tablespoon extra-virgin olive oil |
| 2 pounds roma tomatoes, seeded and chopped, or one 28-ounce can diced tomatoes, drained |
1/2 cup dry white wine |
| 1/4 to 1/2 teaspoon crushed red pepper |
| 1/4 cup pitted ripe olives |
| 2 tablespoons capers, rinsed and drained |
| 2 tablespoons chopped fresh basil or 2 teaspoons dried basil, crushed |
| 1 tablespoon chopped fresh mint or 1 teaspoon dried mint, crushed |
| 1/4 teaspoon kosher salt |
| 1/8 teaspoon freshly ground black pepper |
| 1 tablespoon lemon juice |
Directions
- Thaw tuna, if frozen. Cut tuna into 4 portions, if necessary. Rinse tuna; pat dry with paper towels. Set aside.
- In a large skillet cook onion and garlic in hot oil over medium heat until onion is tender. Add tomatoes, wine, and crushed red pepper. Bring to boiling; reduce heat. Simmer, uncovered, for 7 minutes. Add olives, capers, and dried basil and mint, if using; cook for 3 minutes more.
- Sprinkle tuna with kosher salt and black pepper. Add tuna to skillet on top of tomato mixture. Cover and cook over medium heat for 5 minutes. Uncover and cook for 10 to 15 minutes more or until tuna flakes easily when tested with a fork and is slightly pink in the center.
- Transfer tuna pieces to 4 serving plates. Spoon tomato mixture over tuna. Sprinkle with fresh basil and mint, if using. Drizzle with lemon juice.
Nutrition Facts per serving: 233 cal., 6 g total fat (1 g sat. fat), 51 mg chol.,
377 mg sodium, 12 g carbo., 3 g fiber, 29 g pro. |
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Sonoma Diet Portal
 Dr. Connie Guttersen has been writing about diet and nutrition for the California Olive Industry for a number of years. According to Connie, flavorful food is the essential element to the long-term success of any diet. Her new book, The Sonoma Diet is based on the latest discoveries about nutrition, health and weight loss--and is based on the concept that food is a celebration.
The Sonoma Diet is divided into three "Waves." Wave One is during the first 10 days, when you'll likely have your most rapid weight loss. According to Dr. Guttersen, this wave shifts your body into fat-burning mode, especially targeting those extra pounds around your waist. She says that the diet is designed so you'll feel more energetic, as you lose weight and gain health--and that by the end of Wave One, you'll feel that your cravings for fatty, sugary foods have disappeared.
Her recipes are inspired by Sonoma cuisine--a style that's noted for its full, robust flavors--like this Wave One recipe.
More Nutrition Advice
from Dr. Connie Guttersen, author of The Sonoma Diet.
Here's are other articles that Dr. Guttersen has written on topics involving health and diet.
B&B Salmon
Sweet and Spicy Bulgur Lamb
Wine Country Chicken Salad
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