TURKISH SEARED TUNA WITH BULGUR & CHICKPEA SALAD

This healthy tuna recipe combines many of Turkey's most beloved foods and flavors--fresh fish, olive oil, lemon juice, fresh herbs and chickpeas. 

 

MAKES 4 SERVING/ TOTAL TIME 45 MINUTES

INGREDIENTS

½ cup bulgur

¼ cup extra-virgin olive oil, divided

4 teaspoons grated lemon zest, divided

½ cup lemon juice, divided

½ teaspoon salt, divided

¼ teaspoon ground pepper

1 (15 ounce) can no-salt-added chickpeas

¼ cup chopped fresh Italian parsley

¼ cup chopped fresh mint

1 pound tuna, cut into 4 steaks

1 medium yellow onion, thinly sliced

¼ cup chopped fresh dill

 

METHOD

Bring a kettle of water to a boil. Place bulgur in a large heatproof bowl. Add boiling water to cover by 2 inches. Let stand for 30 minutes. Drain any excess water.

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. 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 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.

 

Nutrition Value

459 Kcal,

16.2g fat,

2.4g saturated fat,

8.2g fiber,

35.9g protein,

43.2g carbs