ch09.12

Tuscan Tuna with Grilled Tomato, Onion, and White Bean Salad

Preparation time: 20 minutes	4 servings
Cooking time: 10 minutes	314 calories per serving, 20% from fat
RealAge effect if eaten 12 times a year:	RealAge-effect ingredients:
It makes your RealAge 11.4 days younger.	Tuna, tomatoes, onion, beans, arugula, olive oil (healthy protein, healthy fats, lycopene, fiber, potassium, B vitamins, flavonoids)

ingredients

3 tablespoons high-quality, aged balsamic vinegar

1½ tablespoons extra-virgin olive oil

2 teaspoons chopped fresh rosemary, crushed

½ teaspoon salt

½ teaspoon freshly ground black pepper

4 (4-ounce) fresh tuna steaks (ahi preferable) cut ½-inch thick

4 plum tomatoes, halved lengthwise

4 slices (¼-inch-thick) red or sweet onion

1 can (15 or 16 ounces) Great Northern beans, rinsed and drained

1 cup packed arugula leaves

preparation

Prepare a charcoal or gas grill (see tips). In a small bowl, combine vinegar, oil, rosemary, salt, and pepper; mix well. Set aside 2 tablespoons mixture. Brush remaining mixture over both sides of tuna, tomatoes, and onion slices.

Grill the tomatoes and onion slices 4 minutes per side or until tender. Grill the tuna 2 to 3 minutes per side for medium-rare. Do not overcook or tuna will become tough.

In a large bowl, combine beans and arugula. Cut the grilled tomatoes into chunks and separate the onions into rings; add to the bean mixture. Add reserved 2 tablespoons vinegar mixture; toss well. Arrange on four serving plates. Top with tuna; sprinkle with additional freshly ground black pepper, if desired.

substitutions: Three-quarter teaspoon dried rosemary may replace fresh rosemary; cannellini beans may replace Great Northerns; and baby spinach may replace arugula, with a less peppery flavor.

tips: A ridged grill pan may be used if a charcoal or gas grill is not available. Heat the pan over medium heat until hot. Cook the tomatoes and onions first, then the tuna. The rosemary scents the tuna just enough to give it a sharp, citrusy zing. To get extra flavor from the herb, crush it between your fingers before adding it to the marinade. Its aromatic oils will rise and meet your nose in a heavenly way. Consider using any leftover beans and tuna as a pizza topping. Sprinkle with a little grated Asiago or fresh mozzarella for a Tuscan treat.

nutritional analysis

Total fat (g) 7.2	Sodium (mg) 347	Vitamin A (RE) 1296
Fat calories (kc) 64	Calcium (mg) 125	Beta-carotene (RE) 2475
Cholesterol (mg) 56	Magnesium (mg) 161	Vitamin C (mg) 112
Saturated fat (g) 1.2	Zinc (mg) 2.3	Vitamin E (mg) 3.0
Polyunsaturated fat (g) 2.2	Selenium (mcg) 130	Thiamin B₁ (mg) 0.6
Monounsaturated fat (g) 3.8	Potassium (mg) 1466	Riboflavin B₂ (mg) 0.5
Fiber (g) 8.8	Flavonoids (mg) 2.4	Niacin B₃ (mg) 13.8
Carbohydrates (g) 46.6	Lycopene (mg) 3.1	Vitamin B₆ (mg) 1.4
Sugar (g) 16.1	Fish (oz) 4	Folic acid (mcg) 138
Protein (g) 44.7	Nuts (oz) 0	Vitamin B₁₂ (mcg) 12