Tuna Steak with Cannellini Beans
Elevate your weeknight dinner with this vibrant and healthy Tuna Steak with Cannellini Beans recipe, a Mediterranean-inspired dish bursting with fresh flavors and wholesome ingredients. Perfectly seared, tender tuna steaks are served over a hearty, garlic-scented mix of cannellini beans, juicy cherry tomatoes, and wilted spinach, all topped with zesty lemon and fragrant parsley for a refreshing finish. With just 25 minutes from prep to plate, this quick and easy recipe is both elegant and packed with protein and fiber, making it an ideal choice for a balanced, flavorful meal. Whether it's a cozy dinner for two or a special occasion, this dish is sure to impress with its vibrant colors and irresistible aroma. Perfectly paired with a crisp white wine or a simple side of crusty bread, it's a delicious way to bring Mediterranean flair to your table.
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Recipe Information
Ingredients
- 2 pieces (6 oz each) Tuna steak
- 4 tablespoons Olive oil
- 3 cloves Garlic, minced
- 1 medium Shallot, finely diced
- 15 ounces (1 can) Cannellini beans, rinsed and drained
- 1 cup Cherry tomatoes, halved
- 2 cups Fresh spinach leaves
- 1 teaspoon Lemon zest
- 2 tablespoons Fresh lemon juice
- 2 tablespoons Parsley, chopped
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
Instructions
Pat the tuna steaks dry with paper towels and season both sides with 0.5 teaspoon of salt and 0.25 teaspoon of black pepper.
Heat 2 tablespoons of olive oil in a large nonstick skillet over medium-high heat. Once the oil is hot, sear the tuna steaks for 2-3 minutes on each side for medium-rare, or longer for desired doneness. Remove the steaks from the skillet and let them rest on a plate.
In the same skillet, lower the heat to medium and add the remaining 2 tablespoons of olive oil.
Add the minced garlic and diced shallot to the skillet. Sauté for 1-2 minutes until fragrant and softened, being careful not to burn the garlic.
Stir in the cannellini beans and cherry tomatoes, cooking for 2-3 minutes until warmed through.
Add the spinach leaves to the skillet, stirring until they wilt, about 2 minutes.
Mix in the lemon zest, lemon juice, and chopped parsley. Season with the remaining 0.5 teaspoon of salt and 0.25 teaspoon of black pepper. Stir to combine.
Plate the warm cannellini bean mixture onto two serving plates. Place the seared tuna steaks on top of the beans.
Garnish with additional parsley and a drizzle of olive oil, if desired. Serve immediately.
Nutrition Facts
Calories |
569 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 29.4 g | 38% | |
| Saturated Fat | 4.5 g | 22% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 85 mg | 28% | |
| Sodium | 1082 mg | 47% | |
| Total Carbohydrate | 22.4 g | 8% | |
| Dietary Fiber | 6.5 g | 23% | |
| Total Sugars | 6.1 g | ||
| Protein | 55.5 g | 111% | |
| Vitamin D | 8.5 mcg | 43% | |
| Calcium | 102 mg | 8% | |
| Iron | 4.9 mg | 27% | |
| Potassium | 1357 mg | 29% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
