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 the delightful flavors of our Tuna with White Beans and Sun-Dried Tomato Sauce, a dish that is not only a feast for the taste buds but also a beacon of health. This recipe boasts a perfect health score of 100, making it an ideal choice for those who prioritize nutrition without sacrificing flavor. Packed with gluten-free and dairy-free ingredients, it's a versatile option suitable for various dietary preferences.

Imagine succulent ahi tuna steaks, pan-seared to perfection, resting on a bed of tender Great Northern beans, vibrant carrots, and aromatic thyme. The addition of fresh lemon peel elevates the dish, adding a zesty brightness that harmonizes beautifully with the rich sun-dried tomato sauce. This meal is designed to satisfy your hunger while delighting your palate, providing a well-rounded balance of protein, healthy fats, and complex carbohydrates.

Ready in just 45 minutes, it serves as the perfect centerpiece for a leisurely lunch or a splendid dinner gathering. Each bite transports you to a Mediterranean paradise where taste meets wellness. Whether you’re a seasoned cook or a culinary novice, this recipe invites you to experience the joy of cooking delicious, healthful meals. Grab your frying pan and saucepan, and let’s create a culinary masterpiece that nourishes both body and soul!

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