Seared Tuna With Bulgur & Chickpea Salad

This healthy tuna recipe combines fresh fish, olive oil, lemon juice, fresh herbs and chickpeas. Cooking for two? Flake the two leftover tuna steaks and mix them into the remaining bulgur salad, then serve over lettuce for lunch the next day.

Prep/Cook Time: 45 Minutes, Servings: 4

Ingredients

• ½ cup bulgur
• ¼ cup extra-virgin olive oil, divided
• 4 teaspoons grated lemon zest, divided
• ½ cup lemon juice, divided
• ½ teaspoon salt, divided
• ¼ teaspoon ground pepper
• 1 15-ounce can no-salt-added chickpeas
• ¼ cup chopped fresh Italian parsley
• ¼ cup chopped fresh mint
• 1 pound tuna, cut into 4 steaks
• 1 medium yellow onion, thinly sliced
• ¼ cup chopped fresh dill

Directions

1. Bring a kettle of water to a boil. Place bulgur in a large heatproof bowl. Add boiling water to cover by 2 inches. Let stand for 30 minutes. Drain any excess water.
2. Mix the bulgur with 2 tablespoons oil, 2 teaspoons lemon zest, ¼ cup lemon juice, ¼ teaspoon salt, and pepper. Add chickpeas, parsley, and mint; stir to combine. Set aside.
3. Heat the remaining 2 tablespoons oil in a large skillet over medium-high heat. Add tuna steaks and sear until lightly browned on one side, 2 to 3 minutes. Flip the tuna and cook until lightly browned on the other side. Transfer to a plate.
4. Reduce heat to medium. Add onion to the pan and cook, stirring occasionally, until translucent, about 5 minutes. Reduce heat to medium-low. Return the tuna steaks to the pan, cover, and cook, flipping once, until the tuna begins to flake when tested with a fork (it will be slightly pink in the center), 3 to 4 minutes per side.
5. Meanwhile, combine dill with the remaining ¼ cup lemon juice and ¼ teaspoon salt in a small bowl.
6. Transfer the tuna to a serving platter. Spoon the onions over the tuna and drizzle with the lemon juice-dill mixture. Sprinkle with the remaining 2 teaspoons lemon zest and serve with the bulgur salad.

Nutritional Information

Per Serving: 459 Calories, Total Fat: 16 g, Saturated Fat: 2 g, Cholesterol: 44 mg, Carbohydrates: 43 g, Fiber: 8 g, Total Sugars: 2 g, Added Sugars: 0 g, Protein: 36 g, Sodium: 557 mg, Potassium: 882 mg, Phosphorus: 480 mg, Iron: 4 mg, Folate: 102 mcg, Calcium: 74 mg, Vitamin A: 689 IU, Vitamin C: 28 mg, Vitamin D: 78 IU

© Dotdash Meredith. All rights reserved. Used with permission.