SERVES 6
Seafood contains types of fat called omega-3s that can benefit brain, heart, and eye health. Omega-3s may also reduce depression, relieve joint pain, and boost the immune system, according to some experts. This recipe is from Jacques Pépin.
2 tablespoons sherry vinegar
1 small shallot, peeled, trimmed, and chopped (2 tablespoons)
1 tablespoon chopped fresh tarragon leaves
¼ teaspoon freshly ground black pepper
3 tablespoons extra virgin olive oil
¾ teaspoon sea salt
7 medium button mushrooms (4 ounces), washed and cut into ½ inch dice (1½ cups)
1 medium tomato, peeled, seeded, and cut into
½-inch pieces (1 cup)
12 ounces spinach
1 tablespoon whole black peppercorns, crushed
1 tablespoon herbes de Provence
6 center-cut tuna steaks (6 ounces each and about ¾ inch thick)
In a very large bowl, mix the vinegar, shallot, tarragon, ground pepper, 2 tablespoons of the oil, and ¼ teaspoon of the salt. Add the mushrooms and tomato, toss well, and set aside.
Trim, wash, and dry the spinach. Break the leaves into slightly smaller pieces. (You should have about 7 cups.) Set aside.
Pat the crushed pepper and herbes de Provence into the tuna. Sprinkle both sides of the steaks with the remaining tablespoon of oil and the remaining ½ teaspoon of salt.
Preheat a grill until it’s very hot.
Arrange the tuna on a clean rack and grill for 1½ minutes on each side for rare (or 2 minutes for medium). Transfer to a large platter and cover with a domed lid.
Add the spinach to the bowl with the dressing mixture; toss well. Divide the salad among six plates.
Cut each tuna steak on the diagonal into 3 pieces and arrange the equivalent of 1 steak on each plate. Serve immediately.
Note: The easiest way to crush whole peppercorns is with the bottom of a heavy pan. Place the peppercorns in a single layer on a flat surface, such as a cutting board. Press down on them with the pan to crack them to the coarseness desired.
| Nutritional Profile | |
| Serving size: 1 tuna steak | |
|---|---|
| Calories: | 404 |
| Protein: | 53 g |
| Fiber: | 2 g |
| Fat: | 18 g |
| Saturated fat: | 4 g |
| Sodium: | 487 mg |
| Vitamin A: | 9,584 IU |
| Vitamin C: | 22 mg |
| Vitamin D: | 1 IU |
| Vitamin E: | 6 IU |
| Zinc: | 2 mg |
| Beta-carotene: | 3,194 µg |
| Lutein and zeaxanthin: | 6,923 µg |
| Omega-3 fatty acids: | 3 g |