Pugliese Sunflower-Crusted Tuna over Stewed Cannellini and Bitter Greens
A Pugliese-style plate of tuna pressed in a crushed sunflower-seed crust, seared rare, and laid over stewed cannellini beans and bitter rapini. Both the tuna and the sunflower seeds are dense selenium sources, so the recipe stacks two anchors of the same mineral the thyroid uses for T4-to-T3 conversion.
- Prep
- 12 min
- Cocción
- 18 min
- Total
- 30 min
- Porciones
- 1
Ingredientes
- 90g (raw)yellowfin tuna steak (about 1-inch thick)
- 15gsunflower seeds, lightly crushed
- 100g (cooked)cannellini beans
- 100grapini (broccoli rabe), trimmed and roughly chopped
- 18gextra virgin olive oil (1 tbsp + 1 tsp)
- 2cloves (6g)garlic, sliced
- 1tbsp (15g)lemon juice
- 1tsp (2g)lemon zest
- 1/4tspred pepper flakes
- 1tbsp (4g)flat-leaf parsley, chopped
- 1/4tsp (1.5g)sea salt
- 1/8tspblack pepper
Preparación
- 01
Bring a small pot of salted water to a boil. Add the rapini and cook 2 minutes until just bright green. Drain, rinse with cold water, and set aside.
- 02
Heat 1 teaspoon of the olive oil in a small skillet over medium heat. Add half the garlic and the red pepper flakes; cook 30 seconds. Add the cannellini beans and 2 tablespoons of water, season with a pinch of salt, and simmer 4 minutes — gently mashing about a third of the beans to thicken the stew. Stir in the rapini for the last minute. Remove from heat.
- 03
Pat the tuna dry. Season both sides with salt and pepper. Press the crushed sunflower seeds onto both flat sides of the tuna so they stick.
- 04
Heat the remaining olive oil in a clean dry skillet over medium-high heat for 1 minute. Sear the tuna 1 minute per side for medium-rare (longer if you prefer it cooked through). Lift to a cutting board and rest 2 minutes.
- 05
Slice the tuna against the grain into 1-cm pieces. Plate the cannellini-and-rapini stew, fan the tuna alongside, and finish with the lemon zest, lemon juice, parsley, and the remaining sliced garlic raw on top.
Nutrición (por porción)
- Calories
- 510kcal
- Protein
- 35g
- Carbs
- 28g
- Fat
- 26g
- Fiber
- 9g
- Selenium
- 105mcg
- Zinc
- 2.5mg
- Iron
- 5mg
- B12
- 1.8mcg
- Iodine
- 16mcg
- Sodium
- 620mg