Tuna au Poivre with Lentils

Tuna au Poivre with Lentils

Health Rating
Prep Cook Ready in Servings
10 min 25 min 35 min 4
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Ingredients


4 tsp Black pepper (cracked)
1 tbsp drained Capers, canned (chopped)
1 cup Chicken broth (stock), low sodium
680 gm Tuna, bluefin, raw (4 (6-ounce) tuna steaks (1 inch thick))
1 tbsp Lemon juice
1 1/3 cup Lentils, raw
1 tbsp Olive oil
1 tsp Salt
1 medium Yellow onion (finely chopped)

Instructions


In 2-quart saucepan, combine 2 2/3 cups water, lentils, and 1/2 teaspoon salt; heat to boiling on high. Reduce heat to low; cover and simmer 20 to 25 minutes or until lentils are tender. Drain lentils and return to pan; cover to keep warm.

Meanwhile, evenly season tuna, on both sides, with 1/2 teaspoon salt and 4 teaspoons pepper, pressing in pepper. In 12-inch cast-iron skillet, heat oil on medium-high until hot. Add tuna and cook 5 to 8 minutes for medium or until desired doneness, turning over once. Transfer to plate; cover to keep warm.

Add onions to same skillet and cook 1 minute, stirring. Add broth and capers; heat to boiling. Boil 3 minutes or until liquid is reduced by half. Add lentils; heat through. Remove from heat; stir in lemon juice. Serve tuna over lentils.

Nutrition Facts

Per Portion

Calories 526
Calories from fat 113
Calories from saturated fat 25.5
Total Fat 12.6 g
Saturated Fat 2.8 g
Trans Fat 0.0 g
Polyunsaturated Fat 3.2 g
Monounsaturated Fat 5.4 g
Cholesterol 65 mg
Sodium 886 mg
Potassium 1216 mg
Total Carbohydrate 45 g
Dietary Fiber 8.3 g
Sugars 2.7 g
Protein 58 g

Dietary servings

Per Portion


Meat 1.9
Meat Alternative 1.3
Vegetables 2.1

Energy sources


Pygal 34% 457.109355729 153.116712651 22% 407.322598924 278.387877345 44% 293.682669408 179.208200247 34% 22% 44% Carbohydrates Fat Protein
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