Anchovy and Sesame-Topped Tuna

These saltwater fish are packed with omega-3 fatty acids.

• Seafood Recipes
• Easy Recipes

Pair this dish with a crisp salad or lightly steamed broccoli for a complete meal.


Preparation time: 20 minutes
Cooking time: 10 minutes

You Will Need
1 large onion, thinly sliced
1 large red pepper, seeded and thinly sliced
1 large yellow pepper, seeded and thinly sliced
2 garlic cloves, finely chopped
1 can (14 1/2 ounces) chopped tomatoes
1 tablespoon tomato puree
1 bay leaf
1/2 teaspoon hot chili sauce
2 tuna steaks (about 1 pound total), 3/4-inch thick

Anchovy and sesame topping:
1/4 cup fresh whole wheat bread crumbs
1 garlic clove
4 anchovy fillets, drained
1/4 cup trimmed fresh parsley
2 tablespoons sesame seeds
2 teaspoons olive oil
Salt and pepper

What to Do
1. Preheat the oven to 400°F. Heat a large nonstick skillet coated with cooking spray over medium heat and add the onion, peppers, and garlic. Cover and cook, stirring frequently until the onion has softened, about 3-4 minutes. Stir in the tomatoes and their juice, the tomato puree, bay leaf, and chili sauce. Cover again and cook, stirring frequently until the peppers are just tender, about 7 minutes.

2. Meanwhile, make the topping. Combine all of the ingredients in a blender or food processor and process until finely chopped. Or chop the bread crumbs, garlic, anchovies, and parsley, put in a bowl, and mix in the sesame seeds and oil with a fork until well combined.

3. Spread the pepper mixture in the bottom of an ovenproof dish large enough to hold the fish in 1 layer. Lightly sprinkle the tuna steaks with salt and pepper, and cut each in half. Place the 4 pieces in the dish and cover evenly with the topping mixture. Bake until the fish is just cooked, about 10 minutes; it should be a little pink in the center. If you prefer tuna more well done, cook 1-2 minutes longer.

Serves 4

Each serving provides: Calories 298, fat 11 g, saturated fat 1 g, cholesterol 47 mg, sodium 425 mg, carbohydrates 19 g, fiber 5 g, protein 31 g.

From Cut Your Cholesterol

 

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