Quinoa is something of a miracle food. Although it’s eaten as a grain, it’s actually an edible seed. It is lower in carbohydrates than most of the grains with which it keeps company and highest in protein of all of them. It has become popular for use in pilafs and is made into flour to make gluten-free pasta that has a toothsome, chewy bite. Here it creates a crunchy crust for succulent tuna steaks.
- Yield: 4 Servings
- Total Time: 20 Minutes
- 4 (5- to 6-ounce) fresh or frozen tuna steaks
- 3 tablespoons olive oil
- 1 small red onion, thinly sliced
- ¼ cup dry red wine
- 3 cups shredded red cabbage
- 2 tablespoons clementine juice (from 1 clementine) or orange juice
- Salt and ground black pepper
- ¾ cup cooked quinoa
- 1½ teaspoons caraway seeds, lightly crushed
- ¼ cup all-purpose flour
- ¼ teaspoon salt
- ¼ teaspoon ground black pepper
- 1 egg
- 1 tablespoon water
- 1 lemon, cut into wedges
- Thaw tuna steaks, if frozen.
- For slaw, in a large skillet heat 1 tablespoon of the oil over medium heat. Add onion; reduce heat to low. Cook, uncovered, for 10 minutes, stirring occasionally. Remove skillet from heat; add red wine. Return to heat; cook until most of the liquid has evaporated. Stir in cabbage. Add clementine juice; toss to mix. Cook about 1 minute more or until cabbage starts to wilt. Remove from heat. Season with salt and pepper. Cover; set aside until serving time.
- Rinse fish; pat dry with paper towels. In a shallow dish combine quinoa and caraway seeds. In another shallow dish combine flour, the ¼ teaspoon salt, and the ¼ teaspoon pepper. In a third shallow dish lightly beat egg and water. Dust tops and bottoms of tuna steaks with flour mixture (but don’t coat the sides). Dip tops and bottoms of steaks in egg mixture. Press tops and bottoms of steaks into quinoa mixture.
- In another large skillet heat the remaining 2 tablespoons oil over medium-high heat. Add tuna steaks; cook for 4 to 6 minutes per ½-inch thickness of fish or until coating is golden and tuna is slightly pink inside, turning once halfway through cooking. Serve tuna with slaw and lemon wedges.
Serving Size 1
Nutritional Value Per Serving
Calories from Fat:
% Daily Value*
* Above mentioned %DVs (Percent Daily Values) are based on 2,000 calorie food intake.
DVs (Daily values) may be vary depending upon individuals daily calorie needs. Above nutritional values are estimates and should only be used as a guide for approximation. They are not allfoodchef.com recommendations. Calculations are based on average weight of 194 lbs. and ages of 19 to 50 years.