Four 6-ounce tuna steaks
1/2 teaspoon kosher salt
1/2 teaspoon freshly ground black pepper
1 plum tomato, cut in half and seeds removed
1 tablespoon extra-virgin olive oil
1 teaspoon minced garlic
1/4 cup blanched almonds
1/4 cup sun-dried tomato
1/4 cup chopped roasted red pepper
1 pinch crushed red pepper flakes
1 tablespoon red wine vinegar
1 tablespoon fresh chopped parsley
Season tuna with salt and pepper and refrigerate until ready to cook. Roughly chop the tomato. In a skillet heat the olive oil over medium heat. Add the garlic and almonds and sauté until the garlic turns golden but not too brown. Add the plum tomato, sun-dried tomato, roasted red pepper, and red pepper flakes. Cook until the tomato is soft. Let cool. Place the tomato mixture in a blender and puree until smooth. Remove to a bowl and stir in the vinegar and parsley. To cook the tuna, spray the fillets lightly with nonstick cooking spray. Heat a nonstick skillet or grill to high heat. Cook for 4 to 5 minutes on each side depending on thickness and desired degree of doneness.
NUTRITION per 6-ounce tuna and 1/4 cup sauce:
Fat: 10 g (< 1 g EPA, < 1 g DHA, <1 g ALA)
Saturated Fat: 1 g
Cholesterol: 77 mg
Sodium: 307 mg
Carbohydrate: 6 g
Dietary Fiber: 2 g
Sugars: 2 g
Protein: 43 g
Excerpted with permission from Prevent a Second Heart Attack by Janet Bond Brill ©2/2011.
JANET BOND BRILL, PH.D., RD, CSSD is a nationally recognized nutrition, health and fitness expert and published author whose work has helped thousands of people achieve better health. Dr. Janet has authored two books; the most recent is Prevent a Second Heart Attack. Prevent a Second Heart Attack follows the bestselling book, Cholesterol Down (Crown, 2006).