Tuna with White Beans and Sun-Dried Tomato Sauce

Gluten Free
Dairy Free
Very Healthy
Health score
100%
Tuna with White Beans and Sun-Dried Tomato Sauce
45 min.
4
688kcal

Suggestions


Indulge in a culinary delight with our Tuna with White Beans and Sun-Dried Tomato Sauce, a dish that perfectly balances flavor and nutrition. This recipe is not only gluten-free and dairy-free, but it also boasts a remarkable health score of 100, making it an excellent choice for health-conscious food lovers. With a preparation time of just 45 minutes, you can whip up a delicious meal that serves four, ideal for a family dinner or a gathering with friends.

The star of this dish is the ahi tuna, known for its rich flavor and meaty texture, which pairs beautifully with the creamy Great Northern beans and the vibrant sun-dried tomato sauce. The combination of sautéed vegetables, fresh thyme, and zesty lemon peel adds depth and freshness, ensuring every bite is a burst of flavor. With a caloric breakdown that emphasizes protein and healthy fats, this meal is not only satisfying but also nourishing.

Whether you're looking for a hearty lunch, a main course for dinner, or simply a way to impress your guests, this Tuna with White Beans and Sun-Dried Tomato Sauce is sure to become a favorite in your recipe repertoire. Dive into this deliciously healthy dish and enjoy a meal that is as good for your taste buds as it is for your body!

Ingredients

  • 24 ounce ahi tuna steak (each)
  • 0.5 cup carrots chopped
  • 0.5 cup celery chopped
  • 6.5 ounces great northern beans dried
  • teaspoons thyme dried fresh chopped
  • tablespoon lemon zest grated
  • cups chicken broth canned
  • tablespoons olive oil 
  • 0.5 cup onion chopped
  • servings sun-dried olives 

Equipment

  • bowl
  • frying pan
  • sauce pan

Directions

  1. Place beans in medium bowl.
  2. Add enough cold water to cover beans by 3 inches.
  3. Let stand overnight.
  4. Drain.
  5. Combine beans and stock in large saucepan. Bring to boil. Reduce heat to medium; cover and simmer until beans are just tender, about 1 hour.
  6. Drain, reserving 1/2 cup cooking liquid.
  7. Heat 3 tablespoons oil in heavy large skillet over medium heat.
  8. Add onion, carrot and celery and sauté until almost tender, about 5 minutes.
  9. Add thyme and lemon peel and stir 1 minute.
  10. Add beans, reserved 1/2 cup cooking liquid and 2 tablespoons oil and toss until heated through, about 5 minutes. Season to taste with salt and pepper.
  11. Remove from heat. Cover to keep warm.
  12. Heat remaining 2 tablespoons oil in another heavy large skillet over medium-high heat.
  13. Sprinkle tuna with salt and pepper.
  14. Add tuna to skillet and cook to desired doneness, about 3 minutes per side for medium.
  15. Spoon beans onto center of each of 4 plates, dividing equally among plates. Top each with tuna steak. Spoon Sun-dried Tomato Sauce over tuna steaks and serve immediately.

Nutrition Facts

Calories688kcal
Protein32.49%
Fat45.82%
Carbs21.69%

Properties

Glycemic Index
33.96
Glycemic Load
1.11
Inflammation Score
-10
Nutrition Score
49.378695695297%

Flavonoids

Apigenin
0.38mg
Luteolin
0.18mg
Isorhamnetin
1mg
Kaempferol
0.2mg
Myricetin
0.01mg
Quercetin
4.14mg

Nutrients percent of daily need

Calories:687.95kcal
34.4%
Fat:35.34g
54.36%
Saturated Fat:6.27g
39.18%
Carbohydrates:37.65g
12.55%
Net Carbohydrates:26.61g
9.67%
Sugar:3.66g
4.07%
Cholesterol:64.64mg
21.55%
Sodium:185.56mg
8.07%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:56.39g
112.77%
Vitamin B12:16.34µg
272.25%
Vitamin A:6500.26IU
130.01%
Vitamin B3:20.04mg
100.21%
Selenium:68.32µg
97.6%
Phosphorus:747.15mg
74.72%
Vitamin D:9.7µg
64.64%
Folate:241.13µg
60.28%
Vitamin B6:1.08mg
53.88%
Vitamin B1:0.75mg
49.72%
Magnesium:185.29mg
46.32%
Fiber:11.04g
44.16%
Vitamin K:45.27µg
43.11%
Manganese:0.86mg
42.98%
Potassium:1481.65mg
42.33%
Vitamin B2:0.66mg
38.68%
Iron:6.77mg
37.64%
Vitamin E:5.57mg
37.14%
Copper:0.73mg
36.4%
Vitamin B5:2.42mg
24.24%
Zinc:2.57mg
17.13%
Calcium:147.94mg
14.79%
Vitamin C:8.21mg
9.95%
Source:Epicurious