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Prep Time:15 minsAdditional Time:30 minsTotal Time:45 minsServings:4Yield:4 servingsJump to Nutrition Facts
Prep Time:15 minsAdditional Time:30 minsTotal Time:45 minsServings:4Yield:4 servings
Prep Time:15 mins
Prep Time:
15 mins
Additional Time:30 mins
Additional Time:
30 mins
Total Time:45 mins
Total Time:
45 mins
Servings:4
Servings:
4
Yield:4 servings
Yield:
4 servings
Jump to Nutrition Facts
Cook Mode(Keep screen awake)Ingredients½cupbulgur¼cupextra-virgin olive oil, divided4teaspoonsgrated lemon zest, divided½cuplemon juice, divided½teaspoonsalt, divided¼teaspoonground pepper1(15 ounce) canno-salt-added chickpeas¼cupchopped fresh Italian parsley¼cupchopped fresh mint1poundtuna, cut into 4 steaks (see Tip)1mediumyellow onion, thinly sliced¼cupchopped fresh dill
Cook Mode(Keep screen awake)
Ingredients
½cupbulgur
¼cupextra-virgin olive oil, divided
4teaspoonsgrated lemon zest, divided
½cuplemon juice, divided
½teaspoonsalt, divided
¼teaspoonground pepper
1(15 ounce) canno-salt-added chickpeas
¼cupchopped fresh Italian parsley
¼cupchopped fresh mint
1poundtuna, cut into 4 steaks (see Tip)
1mediumyellow onion, thinly sliced
¼cupchopped fresh dill
Directions
Mix the bulgur with 2 Tbsp. oil, 2 tsp. lemon zest, 1/4 cup lemon juice, 1/4 tsp. salt, and pepper. Add chickpeas, parsley, and mint; stir to combine. Set aside.
Heat the remaining 2 Tbsp. 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.
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.
Meanwhile, combine dill with the remaining 1/4 cup lemon juice and 1/4 tsp. salt in a small bowl.
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 tsp. lemon zest and serve with the bulgur salad.
Tip
Ask at the seafood counter if your fishmonger can cut 1 lb. of tuna into four 4-oz. steaks.
To make ahead
Prepare bulgur (Step 1) and refrigerate for up to 2 days.
Originally appeared: Diabetic Living Magazine, Fall 2019
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Nutrition Facts(per serving)459Calories16gFat43gCarbs36gProtein
Nutrition Facts(per serving)
- Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.
