anchovy and sesame topped tuna
PREPARATION: 15 MINUTES, COOKING: 20 MINUTES
1 1/2 tablespoons (22 ml) extra virgin olive oil
1 large onion, thinly sliced
1 large red pepper, seeded and thinly sliced
1 large yellow pepper, seeded and thinly sliced
2 cloves garlic, finely chopped
14 1/2 ounce (400 ml) can no-salt diced tomatoes
1 tablespoon (15 ml) tomato paste
1 bay leaf
1/2 teaspoon (2 ml) chili paste
2 large tuna steaks, 1 inch (2.5 cm) thick, about 1 pound (500 g) total
freshly ground black pepper
1/2 pound (250 g) tagliatelle
Anchovy and sesame topping:
2/3 cup (55 g) fresh whole-grain breadcrumbs
1 clove garlic
4 anchovy fillets, drained
1/3 cup (10 g) fresh parsley
2 tablespoons (30 ml) sesame seeds
2 teaspoons (10 ml) extra virgin olive oil
1 Preheat the oven to 400°F (200°C). Heat the oil in a frying pan or wide saucepan over a medium heat, and add the onion, peppers and garlic. Cover and cook, stirring frequently, for 3–4 minutes, or until the onion has softened. Stir in the tomatoes, tomato paste, bay leaf and chili paste. Cover the pan again and cook, stirring frequently, for about 7 minutes, or until the peppers are just tender.
2 Meanwhile, to make the anchovy and sesame topping, combine all the ingredients in a food processor and process until finely chopped. Alternatively, chop the breadcrumbs, garlic, anchovies and parsley together, put them in a bowl and mix in the sesame seeds and oil with a fork until well combined.
3 Transfer the pepper mixture to an ovenproof dish large enough to hold the fish in one layer. Season the tuna steaks with pepper and cut each one in half. Lay the four pieces of tuna in the dish and spoon over the topping to cover them evenly. Bake for 10 minutes, or until the fish is just cooked; it will still be a little pink in the center. If you prefer the tuna well done, cook for another 1–2 minutes.
4 Meanwhile, cook the pasta in a saucepan of boiling water for about 10 minutes, or until al dente. Drain and divide among four plates. To serve, top the pasta with some of the pepper mixture and a piece of tuna.
Each serving provides
626 calories, 46 g protein, 22 g fat (5 g saturated fat), 61 g carbohydrate (9 g sugars), 7 g fiber, 426 mg sodium
|anchovy and sesame topped tuna|