Tonight, plate up a fiber-rich meal of fish, beans, and greens. In this recipe, ahi tuna is rubbed with a quick homemade rosemary oil before being seared to perfection. Garlicky kale with white beans and cherry tomatoes makes a simple but satisfying side.
Though this dish is healthy, it doesn't lack fresh flavor. If you dislike tuna, substitute chicken breast cutlets or peeled and deveined shrimp. To look at the recipe, please
2 tablespoons extra-virgin olive oil
2 garlic cloves, 1 thinly sliced and 1 minced
1/2 teaspoon finely chopped fresh rosemary
1 pound ahi tuna steak (1 1/2 inches thick)
1/2 teaspoon coarse salt
1/4 teaspoon freshly ground pepper
2 teaspoons fresh thyme leaves, chopped
1/4 teaspoon red-pepper flakes
3 to 4 kale leaves, thinly sliced (1 cup)
3/4 cup homemade or low-sodium store-bought chicken stock
2 cups canned cannellini beans, rinsed
1/2 cup cherry tomatoes, quartered
1 1/2 teaspoons red-wine vinegar
- Heat 1 tablespoon oil and sliced garlic in a skillet over medium heat. When garlic begins to sizzle, remove and discard. Add rosemary to oil, and immediately pour into a heatproof bowl. Let cool slightly.
- Season tuna with 1/4 teaspoon salt and 1/8 teaspoon pepper. Rub half the rosemary oil over tuna. Let stand 15 minutes.
- Heat 2 teaspoons oil in a skillet over medium-high heat until hot. Add tuna, and sear until dark golden brown, about 1 minute per side. Transfer to a plate, and cover loosely with parchment. Let rest.
- Heat remaining teaspoon oil in a saucepan over medium heat. Add thyme, red-pepper flakes, and minced garlic, and cook, stirring, 1 minute.
- Add kale, and cook 2 minutes. Add stock, and simmer 5 minutes.
- Add beans and tomatoes, and simmer 2 minutes. Stir in vinegar and remaining salt and pepper.
- Thinly slice tuna. Drizzle rosemary oil over tuna and beans on serving plates.
- Fish, Main Dishes
- Mediterranean/Middle Eastern