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Pistachio-Crusted Tuna Steaks

From: EatingWell

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.

Servings: 4 servings
Prep: 30 mins
Total: 30 mins
Rated : 
 by 2 people
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 (see Note)
1/4 cup  shelled pistachios
4   4-ounce tuna steaks, 1-1 1/4 inches thick
1 teaspoon  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 degrees F until dry and crispy, about 15 minutes.
Nutrition Facts
Calories 241, Total Fat 7 g, Saturated Fat 2 g, Monounsaturated Fat 3 g, Cholesterol 55 mg, Sodium 402 mg, Carbohydrate 8 g, Fiber 1 g, Protein 29 g, Potassium 635 mg. Exchanges: Starch 0.5, Lean Meat 4.
Percent Daily Values are based on a 2,000 calorie diet

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