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
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
- Bring a small pot of water to a boil.
- 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.
- In a large bowl, whisk the olive oil, lemon juice, garlic, Dijon and crushed red pepper.
- Add the beans, tuna, onion, celery, parsley and tarragon; season and toss to combine.
- 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