Ingredients

1/4 cup sun-dried tomatoes (not oil-packed)

1/2 cup boiling water

2 cups canned cannellini or other white beans, rinsed and drained

2 plum tomatoes, seeded and diced

1/2 cup diced red onion

1/4 cup diced red bell pepper

1/4 cup chopped flat-leaf parsley

3 tablespoons red wine vinegar

1 tablespoon plus 1 teaspoon extra-virgin vegetable oil, such as olive or canola oil

2 teaspoons coarsely cracked black pepper

1/2 teaspoon salt

4 tuna steaks (5 ounces each)

Directions

1. In a small heatproof bowl, combine the sun-dried tomatoes and boiling water. Let stand until the tomatoes have softened, 15 to 20 minutes (depending on the dryness of the tomatoes). Drain and coarsely chop.

2. In a large bowl, combine the chopped sun-dried tomatoes, beans, plum tomatoes, onion, bell pepper, parsley, vinegar, 1 tablespoon of the oil, 1/2 teaspoon of the black pepper, and 1/4 teaspoon of the salt. Mix well and set aside at room temperature to blend the flavors.

3. Preheat the broiler. Spray a broiler pan with nonstick cooking spray.

4. Rub the tuna with the remaining 1 teaspoon oil. Sprinkle with the remaining 1 1/2 teaspoons pepper and ¼ teaspoon salt. Broil the tuna 4 to 6 inches from the heat, turning it over once, for 8 minutes, or until just slightly pink in center.

5. Divide the beans among 4 plates and place the grilled tuna steak on top. Makes 4 servings

Nutrition Facts

per serving
calories 345
total fat 6.6g
saturated fat 1.1g
cholesterol 62mg
dietary fiber 7g
carbohydrate 29g
protein 42g
sodium 860mg
 

Good source of: fiber, magnesium, niacin, omega-3 fatty acids, potassium, selenium, thiamin, vitamin B12, vitamin B6, vitamin C

Sundried Tomatoes Tip

If the sun-dried tomatoes you get are very soft, you can use them as is, but for many recipes, the tomatoes must be soaked in hot water to soften them before using (and sometimes the recipe also uses the tomato soaking water for added flavor).

If you are carefully watching your sodium, be sure to read this before preparing this recipe: Sodium Intake and Salt in Recipes

From The Johns Hopkins Cookbook Library: Recipes for a Healthy Heart, edited by Simeon Margolis, M.D., Ph.D. and Lora Brown Wilder, Sc.D., M.S., R.D.

Publication Review By: the Editorial Staff at Healthcommunities.com

Published: 12 Sep 2011

Last Modified: 23 Mar 2015