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Seared Tuna Steaks with Balsamic-Caper Sauce

Yield 4 servings (serving size: 1 tuna steak, 1 cup spinach, and 1 tablespoon sauce)

Ingredients

  • 4 (6-ounce) tuna steaks (about 3/4 inch thick)
  • 1/4 cup dry breadcrumbs
  • 1 tablespoon commercial pesto
  • 1 tablespoon water
  • Cooking spray
  • 1/4 cup balsamic vinegar
  • 1 tablespoon capers
  • Cooking spray
  • 1/4 cup diced shallots
  • 6 cups torn spinach (about 1 pound)
  • 1/2 cup dry white wine
  • 1/4 teaspoon freshly ground black pepper

Nutrition Information

  • calories 331
  • caloriesfromfat 31 %
  • fat 11.4 g
  • satfat 3 g
  • monofat 3.7 g
  • polyfat 3.3 g
  • protein 44.7 g
  • carbohydrate 12.1 g
  • fiber 5.1 g
  • cholesterol 65 mg
  • iron 6.1 mg
  • sodium 429 mg
  • calcium 163 mg

How to Make It

  1. Press tuna between paper towels until barely moist. Combine the breadcrumbs, pesto, and water in a small bowl, tossing well. Pat breadcrumb mixture on both sides of tuna.

  2. Heat a large nonstick skillet coated with cooking spray over medium-high heat until hot. Add tuna; cook 2 minutes on each side or until medium-rare or desired degree of doneness. Remove tuna from pan; keep warm. Stir in vinegar and capers, scraping pan to loosen browned bits; cook 1 minute.

  3. Place a large Dutch oven coated with cooking spray over medium-high heat until hot. Add shallots, and sauté 3 minutes or until tender. Add spinach, and sauté 1 minute. Add wine and pepper; partially cover and cook for 2 minutes or until the spinach wilts. Place tuna over spinach; drizzle with caper sauce.