Broiled Tuna with White Beans and Red Onions - 6 servings
Preparation: 15 min. Cooking: 60 min. Other: 8 hrs. Total: 9 hrs. 15 mins.
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1 cup dried Great Northern or navy beans, soaked at least 8 hours in water
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2 cloves garlic
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1 strip lemon rind, about 1x3 in.
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cold water
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2 large red onions, thinly sliced
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1/2 cup red wine vinegar
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1 tsp brown sugar
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2 lemons, juiced
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3 Tbsp olive oil
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1/2 tsp dried thyme, or 1-1/2 tsp fresh, chopped
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1 lb tuna steak, or swordfish steak, rinsed under cold running water and patted dry, sliced into 1 in. cubes
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1/2 tsp dried rosemary, or 2 tsp fresh
Drain beans and transfer to a heavy saucepan with garlic and lemon zest. Add water to cover beans by about 1 in.. Place over high heat until water boils. Season with salt to taste. Reduce heat to medium and cook about 1 hour or until tender. Drain beans and transfer to a mixing bowl. Discard lemon zest and garlic. Meanwhile, combine next 3 ingredients in a heavy nonreactive saucepan over medium heat. Simmer 8-10 minutes, stirring often, until onions are tender. Transfer onions to a bowl to cool. Refrigerate onions until ready to serve.
Combine lemon juice, 2 Tbsp oil, half the thyme and salt and pepper to taste in a jar with a tight fitting lid. Shake vigorously and stir into beans. Turn on broiler. Place tuna in a flameproof baking dish. Add remaining oil and thyme. Stir in rosemary and pepper to taste. Toss well to coat tuna. Broil 2 minutes. Turn tuna and broil 1-2 minutes more, until opaque. Do not overcook. Transfer beans to a serving dish. Arrange tuna cubes on top and serve pickled onions alongside. Serve warm or cold.
| Calories |
Fat |
Carbs |
Protein |
Fiber |
Sugar |
Cholesterol |
Sodium |
| 310 Cal |
8.4 g |
28 g |
30 g |
9.7 g |
4.3 g |
45 mg |
41 mg |
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Nutrients
| Calories |
310 Cal |
|
| Fat |
8.4 g |
|
| Carbs |
28 g |
|
| Protein |
30 g |
|
| Fiber |
9.7 g |
|
| Sugar |
4.3 g |
|
|
Fats
| Fat |
8.4 g |
|
| Fat, Sat. |
1.3 g |
|
| Fat, Mono. |
5.2 g |
|
| Fat, Poly. |
1.6 g |
|
| Cholesterol |
45 mg |
|
|
Vitamins
| Choline |
34 mg |
6.3% |
| Niacin |
15 mg |
94% |
| Panto. Acid |
0.72 mg |
14% |
| Riboflavin |
0.16 mg |
13% |
| Thiamin |
0.33 mg |
27% |
| Vitamin A |
58 IU |
1.9% |
| Vitamin B6 |
0.98 mg |
61% |
| Vitamin B12 |
1.7 mcg |
69% |
| Vitamin C |
14 mg |
15% |
| Vitamin D |
0 IU |
0% |
| Vitamin E |
1 mg |
6.8% |
| Vitamin K |
7.2 mcg |
6% |
|
Minerals
| Calcium |
100 mg |
10% |
| Copper |
0.41 mg |
46% |
| Fluoride |
0 mcg |
0% |
| Iron |
3.7 mg |
46% |
| Magnesium |
100 mg |
24% |
| Manganese |
0.61 mg |
8.6% |
| Phosphorus |
380 mg |
54% |
| Potassium |
920 mg |
20% |
| Selenium |
40 mcg |
72% |
| Sodium |
41 mg |
2.7% |
| Zinc |
2.2 mg |
20% |
|
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