Seared Tuna with Bulgur & Chickpea Salad
This healthy tuna recipe combines fresh fish, olive oil, lemon juice, fresh herbs and chickpeas. Cooking for two? Flake the two leftover tuna steaks and mix them into the remaining bulgur salad, then serve over lettuce for lunch the next day.
Prep Time: 15 mins
Additional Time: 30 mins
Total Time: 45 mins
Servings: 4
Yield: 4 servings
Diabetes-Appropriate Nut-Free Dairy-Free Healthy Pregnancy Healthy Aging Healthy Immunity Low-Sodium High-Blood Pressure Soy-Free High-Fiber Heart-Healthy High-Protein Egg-Free Low-Calorie
INGREDIENTS:
½ cup bulgur
¼ cup extra-virgin olive oil, divided
4 teaspoons grated lemon zest, divided
½ cup lemon juice, divided
½ teaspoon salt, divided
¼ teaspoon ground pepper
1 (15 ounce) can no-salt-added chickpeas
¼ cup chopped fresh Italian parsley
¼ cup chopped fresh mint
1 pound tuna, cut into 4 steaks (see Tip)
1 medium yellow onion, thinly sliced
¼ cup chopped fresh dill
INSTRUCTIONS:
Bring a kettle of water to a boil. Place bulgur in a large heatproof bowl. Add boiling water to cover by 2 inches. Let stand for 30 minutes. Drain any excess water.
Mix the bulgur with 2 Tbsp. oil, 2 tsp. lemon zest, 1/4 cup lemon juice, 1/4 tsp. salt, and pepper. Add chickpeas, parsley, and mint; stir to combine. Set aside.
Heat the remaining 2 Tbsp. oil in a large skillet over medium-high heat. Add tuna steaks and sear until lightly browned on one side, 2 to 3 minutes. Flip the tuna and cook until lightly browned on the other side. Transfer to a plate.
Reduce heat to medium. Add onion to the pan and cook, stirring occasionally, until translucent, about 5 minutes. Reduce heat to medium-low. Return the tuna steaks to the pan, cover, and cook, flipping once, until the tuna begins to flake when tested with a fork (it will be slightly pink in the center), 3 to 4 minutes per side.
Meanwhile, combine dill with the remaining 1/4 cup lemon juice and 1/4 tsp. salt in a small bowl.
Transfer the tuna to a serving platter. Spoon the onions over the tuna and drizzle with the lemon juice-dill mixture. Sprinkle with the remaining 2 tsp. lemon zest and serve with the bulgur salad.
Tip
Ask at the seafood counter if your fishmonger can cut 1 lb. of tuna into four 4-oz. steaks.
To make ahead
Prepare bulgur (Step 1) and refrigerate for up to 2 days.
Nutritional Info:
Serving Size 1 tuna steak + 3/4 cup bulgur salad
calories459 total fat 16g saturated fat 2g cholesterol 44mg sodium 557mg total carbohydrate 43g dietary fiber 8g total sugars 2g protein 36g vitamin c 27mg calcium 74mg iron 4mg potassium 881mg