Seared Tuna With White Beans & Artichokes
Fresh tuna is an important source of omega-3 fats and antioxidant minerals for arterial and heart health, and is also rich in vitamin E for healthy skin. Research has found that when tuna is canned (whether in oil, water, brine, or a sauce) it loses most of its beneficial omega-3 fats, so shouldn’t count toward your oily fish intake.
The firm dense, and meaty, flavorful flesh of fresh or frozen tuna is an ideal choice of fish for nonfish lovers and is quick to cook. It is an excellent source of protein and is especially rich in B vitamins, selenium, and magnesium. A small portion will contain around 20 percent of your daily vitamin E needs. While most types of tuna contain fewer of the essential omega-3 fats than some other oily fishes do, there is still a good content of EPA and DHA fats. DHA is particularly effective in keeping our hearts and brains healthy and in good working order. Just one portion of tuna a week can provide the recommended 1.4 g of these fats a week.
Fresh fish should be odorless and is best cooked and eaten on the day of purchase. To retain all the health benefits of the omega-3 fats, lightly sear tuna in a pan on both sides and cook for as little time as you can. Tuna steaks can also be sliced and stir-fried for one minute with sliced vegetables- unlike many types of fish, the slices won’t disintegrate.
1/3 Cup Olive Oil
Juice of 1 Lemon
1/2 Teaspoon Red Chili Flakes
1/4 Teaspoon Freshly Ground Pepper
4 Thin Fresh Tuna Steaks (About 1 Pound)
12 Ounces Canned Cannellini Beans (Drained & Rinsed)
1 Finely Chopped Shallot
1 Crushed Garlic Clove
2 Teaspoons Finely Chopped Fresh Rosemary
2 Teaspoons Finely Chopped Fresh Flat Leaf Parsley
4 Drained & Quartered Artichokes (In Oil)
2 Sliced Lengthwise Into Segments Ripe Tomatoes
16 Pitted Black Olives
1 Teaspoon Kosher Salt
1 Teaspoon Freshly Ground Pepper
1 Lemon Sliced Into Wedges To Serve
Place 4 tablespoons of the olive oil in a shallow dish with 3 tablespoons of the lemon juice, the chili flakes, and 1/4 teaspoon pepper. Add the tuna steaks and let marinate at room temperature for 1 hour. Turn occasionally. Tip the cannellini beans into a microwavable bowl and heat on medium for 2 minutes. While still warm, toss with 4 tablespoons of the oil, then stir in the shallots, garlic, herbs, and remaining lemon juice. Season with the kosher salt and pepper. Let stand for at least 30 minutes to allow all of the flavors to develop. Brush a grill pan or nonstick skillet with a little of the remaining oil and heat until very hot. Shake off any surplus marinade from the tuna, add to the pan, and sear for 1 to 2 minutes each side over very high heat. Remove the tuna steaks to a cutting board or plat. Reduce the heat to low and add the marinade to the pan to cook for 1 to 2 minutes. Add the beans into a serving dish. Mix in the artichokes, tomatoes, and olives and any marinade juices from the skillet. Transfer to a serving platter. Flake the tuna and arrange on top. Garnish with lemon wedges and serve at room temperature. Serves 6