Pistachio-Crusted Tuna Steaks

Preparation

1. Place shallot, bay leaf and wine in a small saucepan and bring to a boil. Reduce until the wine is almost evaporated, about 5 minutes. Remove from the heat, discard bay leaf and transfer to a small bowl.
2. Add sour cream, lemon juice, 1 teaspoon dill, mustard and 1/4 teaspoon salt; stir to combine.
3. Put breadcrumbs, pistachios, the remaining 1 teaspoon dill and 1/4 teaspoon salt in a blender or food processor. Process until finely ground. Transfer to a shallow bowl. Dredge both sides of the tuna in the pistachio mixture.
4. Heat oil in a large nonstick skillet over medium heat. Add the tuna and cook until browned, adjusting the heat as necessary to prevent burning, 4-5 minutes per side for medium-rare. Serve with the lemon-dill sauce.

Tips

Note:

1. We like coarse dry whole-wheat breadcrumbs, labeled “Panko breadcrumbs.” Find them in the natural-foods section of large supermarkets. Or, make your own breadcrumbs: Trim crusts from firm sandwich bread. Tear the bread into pieces and process in a food processor until coarse crumbs form. One slice makes about 1/3 cup. Spread the breadcrumbs on a baking sheet and bake at 250 degrees F until dry and crispy, about 15 minutes.

Per serving: 241 calories; 7 g fat (2 g saturated fat, 3 g mono unsaturated fat); 55 mg cholesterol; 8 g carbohydrates; 29 g protein; 1 g fiber; 402 mg sodium; 635 mg potassium

Nutrition Bonus: Selenium (60% daily value), Magnesium & Potassium (18% dv)

Exchanges: 1/2 starch, 4 lean meat

Contributed by: EatingWell.com

Pistachio crust teams up with a savory mustard-dill sauce for an exceptional tuna dish. Choose “sushi grade” tuna steaks if you prefer a milder flavor. Make it a meal: Serve with brown rice and steamed broccolini.