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Seared Tuna with Pumpkin Seed Sauce Three Stars

Seared Tuna with Pumpkin Seed Sauce

Get Ready

Servings: Serves 4Learn How to Scale This Recipe

Prep Time: 10 minutes

Cook Time: 20 minutes

Ingredients: Add ingredients to List

1/2 cup pumpkin seeds (pepitas)
1/2 teaspoon Cumin seeds
6 medium fresh or canned Tomatillo, husked and quartered
1 each serrano or jalapeno pepper, seeded and coarsely chopped
2 each Garlic cloves, chopped
1/3 cup cilantro (plus additional for optional garnish)
1/4 teaspoon salt, or to taste
1/2 cup low-sodium vegetable broth
1 tablespoon Olive oil
4 each (6 oz.) tuna steaks
1 teaspoon freshly ground black pepper
1 handful lime wedges (optional garnish)

directions:

1. Heat a large nonstick skillet over medium heat. Add pumpkin and cuminseeds. Toast, stirring often, until seeds are fragrant and pumpkin seeds begin to pop, about 4 minutes.
2. Transfer seeds to a blender or food processor and add tomatillos, serrano or jalapeno pepper, garlic, cilantro, salt, and vegetable broth. Puree until well mixed but still chunky.
3. Pour sauce into the skillet and bring to a simmer over medium-high heat.Reduce heat and simmer for 10 minutes. The consistency should be chunky butslightly runny; if it is too thick, stir in additional broth.
4. Transfer sauce to a bowl and cover to keep warm. Wipe skillet clean and return to heat. Raise heat to high and add oil. Season tuna with black pepper and sear for 3 minutes on one side, then 2 minutes on the second side for medium-rare. Remove from heat and let rest 5 minutes.
5. To serve, thinly slice each tuna steak and transfer to 4 plates. Spoon sauce on top of the slices. Alternately, serve steaks whole and top with sauce. Garnish with lime wedges and cilantro sprigs, if desired.
Source: Hannaford fresh Magazine, March - April 2012

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Quantity Ingredients  
1/2 cup pumpkin seeds (pepitas)  
1/2 teaspoon Cumin seeds  
6 medium fresh or canned Tomatillo, husked and qua  
1 each serrano or jalapeno pepper, seeded and coar  
2 each Garlic cloves, chopped  
1/3 cup cilantro (plus additional for optional gar  
1/4 teaspoon salt, or to taste  
1/2 cup low-sodium vegetable broth  
1 tablespoon Olive oil  
4 each (6 oz.) tuna steaks  
1 teaspoon freshly ground black pepper  
1 handful lime wedges (optional garnish)  
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* Percent Daily Values are based on 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

  Calories 2,000 2,500
Total Fat Less Than 65g 80g
Saturated Fat Less Than 20g 25g
Cholesterol Less Than 300mg 300mg
Sodium Less Than 2,400mg 2,400mg
Total Carbohydrate Less Than 300g 375g
Dietary Fiber Less Than 25g 30g
Nutritional Facts
Servings Serves 4
Base Nutrients
Calories 430 kcal (21%)
Calories from Fat 207 kcal (0%)
Total Fat 23 g (35%)
Saturated Fat 5 g (22%)
Cholesterol 65 mg (21%)
Sodium 230 mg (9%)
Total Carbohydrates 7 g (2%)
Dietary Fiber 2 g (8%)
Protein 46 g (76%)
Vitamins
Vitamin A n/a
Vitamin C n/a
Minerals
Calcium n/a
Iron n/a
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