Linda Gassenheimer | Tribune News Service (TNS)
I was surprised by a light and refreshing sauce served at a local restaurant. They used gazpacho, a fresh tomato mixture usually served as a cold soup. I decided to use this style of sauce over a seared tuna steak. The flavorful sauce and tender tuna were a perfect match. A slice of garlicky toast with the dish was perfect for sopping up extra sauce.
Ahi tuna is best for this recipe. It is also known as yellowfin. Although any tuna can be used for the recipe, ask for sushi-grade ahi for best results, if available.
Helpful Hints:
— You can use any type of rice.
— If you don’t have a blender or food processor, just mix the sauce ingredients well together. The sauce will be chunky but still delicious.
Countdown:
— Microwave rice and set aside.
— Make sauce.
— Toast bread.
— Sear tuna.
Shopping List:
To buy: 3/4 pound tuna steaks, 1 package microwaveable brown rice, 1 small bottle reduced-sodium tomato juice, 1 cucumber, whole wheat baguette and olive oil spray.
Staples: olive oil, onion, garlic salt and black peppercorns.
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SEARED TUNA WITH GAZPACHO SAUCE
Recipe by Linda Gassenheimer
- Microwaveable brown rice to make 1 1/2 cups rice
- 1/2 cup reduced-sodium tomato juice
- 1 cup diced tomatoes
- 1/2 cup diced cucumber plus 2 tablespoons diced cucumber (divided use)
- 1/2 cup diced onion
- Salt and freshly ground black pepper
- 1 garlic clove
- 4 slices whole wheat baguette
- Olive oil spray
- 4 teaspoons olive oil
- 3/4 pound tuna steaks, about 1-inch thick
Make rice according to package instructions. Measure 1 1/2 cups and set aside. Save any remaining rice for another meal. Puree the tomato juice, diced tomatoes, 1/2 cup diced cucumber and onion together in a blender or food processor. Add salt and pepper to taste. Set aside. Cut garlic clove in half and rub over one side of the sliced bread. Spray that side with olive oil spray. Toast in a toaster oven or under the broiler. Set aside. Heat oil in a medium-size nonstick skillet over medium-high heat and add the tuna. Brown 2 minutes. Turn tuna over and brown two minutes for rare or another 2 minutes for medium-rare. Divide into 2 portions and place on dinner plates. Spoon a little sauce over the sliced tuna and serve the rest of the sauce on the side. Sprinkle the remaining 2 tablespoons diced cucumber on top of the tuna. Serve the toasted bread on the side.
Yield 2 servings.
Per serving: 594 calories (33% from fat), 15.3 g fat (2.4 g saturated, 6.8 g monounsaturated), 78 mg cholesterol, 48.4 g protein, 64.9 g carbohydrates, 5.7 g fiber, 214 mg sodium.
(Linda Gassenheimer is the author of over 30 cookbooks, including her newest, “The 12-Week Diabetes Cookbook.” Listen to Linda on www.WDNA.org and all major podcast sites. Email her at Linda@DinnerInMinutes.com.)
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