Peppercorn Tuna

Gluten Free
Dairy Free
Very Healthy
Health score
100%
Peppercorn Tuna
45 min.
4
322kcal

Suggestions

Ingredients

  • 20 ounce tuna steaks 
  • 13.8 ounce artichokes drained coarsely chopped canned
  • tablespoon capers drained
  • cups cherry tomatoes halved
  • 0.3 cup cooking wine dry white
  • 0.3 cup flat-leaf parsley fresh chopped
  •  garlic cloves minced
  • tablespoon olive oil divided
  • small onion thinly sliced
  • 0.5 teaspoon salt divided
  • 1.5 teaspoons peppercorns mixed whole crushed

Equipment

  • frying pan

Directions

  1. Heat 1 tablespoon oil in a large skillet over medium heat.
  2. Add onion, and saut 5 minutes or until tender. Stir in garlic, and cook 1 minute.
  3. Add wine, artichokes, and capers; bring to a boil. Reduce heat to low, cover, and cook 5 minutes. Stir in tomatoes and 1/4 teaspoon salt. Cover and cook about 3 minutes or just until tomatoes are wilted.
  4. Remove from heat, and stir in parsley. Meanwhile, heat a large skillet over medium-high heat.
  5. Add remaining 2 teaspoons oil.
  6. Sprinkle tuna with peppercorns and remaining 1/4 teaspoon salt.
  7. Place tuna in skillet, and cook 2 to 4 minutes on each side or to desired degree of doneness.
  8. Serve with artichoke relish.
  9. Pour: Chad Ellegood, wine director for Tru in Chicago, recommends a Cavalchina Bardolino Chiaretto or Alma de Blanco Godello Monterrei to enhance the bold Mediterranean flavors of this dish. The Cavalchina is a fresh ros from northeastern Italy that offers a combination of fruit blossoms and light berries. The Alma de Blanco is made from the Godello grape, which is indigenous to northwestern Spain and complements its high acidity with ripe citrus flavors.

Nutrition Facts

Calories322kcal
Protein47.57%
Fat30.75%
Carbs21.68%

Properties

Glycemic Index
42
Glycemic Load
2.39
Inflammation Score
-10
Nutrition Score
38.674347918967%

Flavonoids

Malvidin
0.01mg
Catechin
0.12mg
Epicatechin
0.08mg
Hesperetin
0.06mg
Naringenin
12.24mg
Apigenin
15.37mg
Luteolin
2.3mg
Isorhamnetin
0.88mg
Kaempferol
2.81mg
Myricetin
0.59mg
Quercetin
7.57mg

Nutrients percent of daily need

Calories:321.76kcal
16.09%
Fat:10.8g
16.61%
Saturated Fat:2.35g
14.7%
Carbohydrates:17.14g
5.71%
Net Carbohydrates:10.42g
3.79%
Sugar:3.77g
4.19%
Cholesterol:53.86mg
17.95%
Sodium:505.35mg
21.97%
Alcohol:1.54g
100%
Alcohol %:0.54%
100%
Protein:37.59g
75.19%
Vitamin B12:13.37µg
222.78%
Vitamin K:83.46µg
79.49%
Vitamin A:3799.49IU
75.99%
Selenium:52.73µg
75.33%
Vitamin B3:13.81mg
69.05%
Vitamin D:8.08µg
53.86%
Phosphorus:483.66mg
48.37%
Vitamin B6:0.87mg
43.63%
Vitamin C:35.22mg
42.7%
Magnesium:145.04mg
36.26%
Manganese:0.63mg
31.65%
Vitamin B1:0.46mg
30.38%
Potassium:966mg
27.6%
Fiber:6.72g
26.87%
Vitamin B2:0.45mg
26.74%
Copper:0.45mg
22.5%
Folate:88.75µg
22.19%
Iron:3.75mg
20.84%
Vitamin B5:2mg
19.95%
Vitamin E:2.59mg
17.28%
Zinc:1.56mg
10.43%
Calcium:84mg
8.4%
Source:My Recipes