Pistachio-crusted tuna steaks

Recipe Information

Ingredients

• 1 tablespoon thinly sliced shallots

• 1 bay leaf

• 1/2 cup white wine

• 3 tablespoons reduced-fat sour cream

• 2 teaspoons lemon juice

• 2 teaspoons fresh dill, chopped divided

• 1 teaspoon whole-grain mustard

• 1/2 teaspoon salt, divided

• 1/4 cup coarse dry bread crumbs, preferably whole-wheat

• 1/4 cup shelled pistachios

• Four 4-ounce tuna steaks, 1-1 1/4 inches thick

• 1 teaspoon extra-virgin olive oil

Directions

• Mix the shallots, bay leaf, and wine in a small saucepan and bring to a boil. Reduce the mixture until the wine is nearly evaporated, about 5 minutes. Remove from the heat and discard the bay leaf. Transfer to a small bowl and add the sour cream, lemon juice, mustard, 1 teaspoon of dill, and 1/4 teaspoon of salt.

• Combine the breadcrumbs, the pistachios, the remaining 1 teaspoon of dill, and the 1/4 teaspoon of salt in a blender or food processor until finely ground. Move to a bowl and dredge both sides of the tuna in the pistachio mixture.

• Heat the oil over medium heat in a nonstick pan and cook the tuna until browned (about 4-5 minutes each side) adjusting the heat as necessary. Serve with the previously made lemon-dill sauce.

Nutrition (per serving)

• Calories: 214 cal

• Total fat: 7g

• Saturated fat: 2g

• Cholesterol: 55mg

• Sodium: 402mg

• Potassium: 635mg

• Carbohydrate: 8g

• Fiber: 1g

• Protein: 29g