ACTIVE TIME: 15 mins TOTAL TIME: 45 mins
TO MAKE AHEAD: Prepare bulgur (Step 1) and refrigerate for up to 2 days.
This tuna recipe combines many of the Mediterranean diet’s most beloved foods flavors.
½ cup bulgur
¼ cup extra-virgin olive oil, divided
4 teaspoons grated lemon zest, divided
½ cup lemon juice, divided
½ teaspoon salt, divided
¼ teaspoon ground pepper
1 15-ounce can no-salt-added chickpeas
¼ cup chopped fresh Italian parsley
¼ cup chopped fresh mint
1 pound tuna, cut into 4 steaks
1 medium yellow onion, thinly sliced
¼ cup chopped fresh dill
1. Bring a kettle of water to a boil. Place bulgur in a large heatproof bowl. Add boiling water to cover by 2 inches. Let stand for 30 minutes. Drain any excess water.
2. Mix the bulgur with 2 tablespoons oil, 2 teaspoons lemon zest, ¼ cup lemon juice, ¼ teaspoon salt and pepper. Add chickpeas, parsley and mint; stir to combine. Set aside.
3. Heat the remaining 2 tablespoons oil in a large skillet over medium-high heat. Add tuna steaks and sear until lightly browned on one side, 2 to 3 minutes. Flip the tuna and cook until lightly browned on the other side. Transfer to a plate.
4. Reduce heat to medium. Add onion to the pan and cook, stirring occasionally, until translucent, about 5 minutes. Reduce heat to medium-low. Return the tuna steaks to the pan, cover and cook, flipping once, until the tuna begins to flake when tested with a fork (it will be slightly pink in the center), 3 to 4 minutes per side.
5. Meanwhile, combine dill with the remaining ¼ cup lemon juice and ¼ teaspoon salt in a small bowl.
6. Transfer the tuna to a serving platter. Spoon the onions over the tuna and drizzle with the lemon juice-dill mixture. Sprinkle with the remaining 2 teaspoons lemon zest and serve with the bulgur salad.
SERVES 4 1 tuna steak, ¾ cup bulgur salad each
Cal 459 Fat 16g (sat 2g) Chol 44mg Carbs 43g Total Sugars 2g (added 0g) Protein 36g Fiber 8g Sodium 557mg Potassium 882mg