- 1/4 cup extra-virgin olive oil
- 2 tablespoons minced fresh garlic
- 5 canned anchovy fillets in oil, drained and chopped
- 1/2 teaspoon freshly ground black pepper, divided
- 4 (6-ounce) tuna steaks (about 1 inch thick)
- Cooking spray
- 1/2 teaspoon kosher salt
- 1 pound Broccolini, trimmed
- 4 lemon wedges
- calories 363
- fat 15.7 g
- satfat 2.5 g
- monofat 10.4 g
- polyfat 2.1 g
- protein 43.2 g
- carbohydrate 10.9 g
- fiber 2 g
- cholesterol 84 mg
- iron 3.5 mg
- sodium 521 mg
- calcium 155 mg
How to Make It
Combine oil, garlic, anchovy fillets, and 1/4 teaspoon pepper in a small saucepan over low heat. Cook for 5 minutes or until garlic begins to sizzle; remove from heat. Set aside.
Heat a grill pan over high heat. Lightly coat tuna with cooking spray. Sprinkle with salt and remaining 1/4 teaspoon pepper. Add to pan; cook 2 minutes on each side or until desired degree of doneness. Remove from pan.
Combine 1 teaspoon oil mixture and Broccolini; toss. Add to pan; cook 6 minutes or until tender, turning occasionally. Place 1 tuna steak and 4 ounces Broccolini on each of 4 plates. Drizzle each serving with about 1 1/2 tablespoons oil mixture. Serve with lemon wedges.
MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.