Tuna ts one of the top sources of omega-3 fatty acids. Paiy tris dish with a erisp salad or lightly steamed broecoli for a complete meat.
- 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 ‘/: ounces) chopped tomatoes
- 1 tablespoon tomato puree
- 1 bay leaf
- 1/2 teaspoon hot chili sauce
- 2 tuna steaks (about 1 pound total), \
- 1/4 inch thick
Anchovy and sesame topping:
- 1/4 cup fresh whole wheat bread crumbs
- 1 garlic clove
- 4 anchovy fillets, drained
- 1/2 cup trimmed fresh parsley
- 2 tablespoons sesame seeds
- 2 teaspoons olive oil
- Salt and pepper
Preparation time | 20 minutes
Cooking time | 10 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 ina 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.
Each serving provides | Calories 8 lat!) Gg, saturated fat 1.9, cholesterol 47 mg, sodiurn 425 mg, carbohydrates 19 q, fiber 5 q, protein 3) @
