Anchovy and Sesame-Topped Tuna

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

from Cut Your Cholesterol

Anchovy and Sesame-Topped Tuna

Quick look

  • prep 20 min    cook 10 min
  • serves 4

Ingredients

  • 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

    How to make it  30 minutes


  • 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.

Nutritional Information(per serving)

  • Calories: 298
  • Fat: 11g
  • Saturated Fat: 1g
  • Cholesterol: 47mg
  • Sodium: 425mg
  • Carbs: 19g
  • Protein: 31g
  • Fiber: 5g

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