Seared tuna with bulgur & chickpea salad
Indulge in the savory flavors of seared tuna paired with nutty bulgur and protein-packed chickpeas in this delectable salad. Perfect for a light and satisfying meal.
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 (430g) can no-salt-added chickpeas
- ¼ cup chopped fresh Italian parsley
- ¼ cup chopped fresh mint
- 450g tuna, cut into 4 steaks (see Tip)
- 1 medium yellow onion, thinly sliced
- ¼ cup chopped fresh dill
Instructions:
- Start by bringing water to a boil in a kettle. Put bulgur in a large heatproof bowl. Pour in the boiling water to cover the bulgur by 2 inches. Let it sit for 30 minutes. Get rid of any extra water.
- Combine the bulgur with 2 tablespoons of oil, 2 teaspoons of lemon zest, 1/4 cup of lemon juice, 1/4 teaspoon of salt, and pepper. Add chickpeas, parsley, and mint; mix well. Leave it aside.
- In a large skillet over medium-high heat, heat the remaining 2 tablespoons of oil. Place the tuna steaks and sear them until lightly browned on one side, which usually takes 2 to 3 minutes. Flip the tuna steaks and cook until the other side is also lightly browned. Transfer them to a plate.
- Lower the heat to medium. Add onion to the skillet and cook, stirring occasionally, until it turns translucent, about 5 minutes. Reduce the heat to medium-low. Put back the tuna steaks into the skillet, cover it, and cook, flipping them once, until they begin to flake when probed with a fork (they should be slightly pink in the middle), which usually takes 3 to 4 minutes per side.
- In the meantime, mix dill with the remaining 1/4 cup of lemon juice and 1/4 teaspoon of salt in a small bowl.
- Transfer the tuna steaks to a serving platter. Top them with the onions and drizzle with the lemon juice-dill mixture. Sprinkle with the remaining 2 teaspoons of lemon zest and serve with the bulgur salad.
Summary:
- Calories: 2434 kcal
- Fat: 139 g
- Protein: 132 g
- Carbs: 172 g
- Potassium: 2375 mg
- Magnesium: 315 mg