Healthy Ingredient of the Week – Tuna

Tuna, like other oily fish, is an excellent source of the omega-3 fatty acids DHA and EPA, which may help lower cholesterol and triglyceride levels and reduce inflammation.  Tuna is also an excellent source of protein and many B vitamins, as well as a good source of iron, phosphorus, and potassium.  Some varieties of tuna can be high in mercury; if this is a concern for you, try to choose fresh yellowfin or skipjack tuna over the canned white variety.  And if you’re counting calories, stay away from Italian-style tuna that’s canned in olive oil; although the calories in the olive oil come from heart-healthy unsaturated fat, they can add up quickly.

Beefsteak Tomatoes with Tuna and White Beans

Ingredients
4 large beefsteak tomatoes
Black pepper, to taste
4 tablespoons extra virgin olive oil, plus more for drizzling
2 small lemons, juiced (about 6 tablespoons)
2 cloves garlic, grated or finely chopped
1 rounded teaspoon Dijon mustard
1 teaspoon crushed red pepper
1 (14-ounce) can low-sodium cannellini beans, rinsed
2 (5-ounce) cans tuna, drained and flaked
1 small onion, quartered and thinly sliced
2 ribs celery, finely chopped
½ cup flat-leaf parsley, chopped
¼ cup tarragon, coarsely chopped
4 sesame grissini (thin breadsticks), coarsely crushed in a resealable bag

Instructions

  1. Bring a small pot of water to a boil.
  2. Score the skin on the bottom of each tomato with a two-inch X. Place the tomatoes in the boiling water and cook just until the skins loosen, 30 to 45 seconds. Transfer the tomatoes to a large bowl of ice water to cool. Using a paring knife, peel off the skin. Cut off the top inch of each tomato. Using a spoon, scoop out the seeds and pulp to make a large cavity. Season with black pepper to taste.
  3. In a large bowl, whisk the olive oil, lemon juice, garlic, Dijon and crushed red pepper.
  4. Add the beans, tuna, onion, celery, parsley and tarragon; season and toss to combine.
  5. Fill the tomatoes with the tuna mixture. Sprinkle the tomatoes with the crushed breadsticks and drizzle with additional olive oil.

Recipe from Every Day with Rachael Ray, June 2015 

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