Anchovy and Sesame-Topped Tuna

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

[quicklook-recipe prep_time=”20 min” cook_time=”10 min” serves=”4″ details=”” ]

[ingredients-list title=”Ingredients” serving_size=””]

  • 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


[ingredients-list title=”Anchovy and Sesame Topping” serving_size=””]

  • 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


[step-list-wrapper title=”How to make it” time=”30 minutes”]
[step-item number=”1″ image_url=”” title=”” ]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. [/step-item]

[step-item number=”2″ image_url=”” title=”” ] 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. [/step-item]

[step-item number=”3″ image_url=”” title=”” ] 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. [/step-item]


[nutrition-info calories=”298″ calories_fat=”” fat=”11g” sat_fat=”1g” choles=”47mg” sodium=”425mg” carbs=”19g” sugars=”” protein=”31g” fiber=”5g”]


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