| | | | 1 1/2 |  | cups uncooked basmati rice | | | | | 3 | | lemons | | | | | 1 | | pint cherry or grape tomatoes, cut in half | | | | | 6 | | tablespoons finely chopped fresh flat-leaf parsley | | | | | 3/4 | | teaspoon salt | | | | | 1/2 | | teaspoon freshly ground black pepper | | | | | 2 | | tablespoons extra-virgin olive oil | | | | | 1 | | yellow bell pepper, seeded and cut into 1/4-inch dice | | | | | 1 | | red onion, peeled and finely diced | | | | | 1 | | small fennel bulb, core removed, finely diced | | | | | 3 | | tablespoons capers, drained | | | | | 2 | | tablespoons marjoram leaves | | | | | 2 | | one-inch-thick tuna steaks(1 1/2 pounds) | | | | | | Olive-oil cooking spray | | | | | 1. Place rice and 2 1/4 cups water in a medium saucepan, and bring the liquid to a boil over medium-high heat. Cover, reduce to a simmer, and cook until rice is tender and all of the liquid has been absorbed, about 10 minutes. Remove the pan from heat. Using a fork, separate the grains of rice, and transfer rice to a large bowl. Grate 1 tablespoon zest from the lemons, and add the zest to rice. Set the rice aside. | | | | | 2. Squeeze the lemons, yielding 1/3 cup strained juice. Place 12 tomato halves, 1 tablespoon chopped parsley, lemon juice, 1/2 teaspoon salt, and 1/4 teaspoon black pepper in a blender; blend until liquefied. With blender running, add olive oil in a slow, steady stream to the tomato dressing. | | | | | 3. Add yellow bell pepper, onion, fennel, the remaining tomato halves, capers, the remaining 5 tablespoons parsley, marjoram, and tomato dressing to rice; toss to combine. | | | | | 4. Coat a sauté pan with cooking spray, and set over medium-high heat. Cut the tuna steaks into 1-inch-wide strips, and season with the remaining 1/4 teaspoon salt and 1/4 teaspoon black pepper. Place the tuna strips in hot pan, and sear on all sides until browned and medium rare, about 1 minute per side. Remove the pan from heat, and cut each strip into 1/2-inch-thick slices. Divide the rice salad and the tuna slices among six bowls, and serve immediately. | | | | | | Per serving: 342 calories, 9 g fat, 29 mg cholesterol, 42 g carbohydrate, 502 mg sodium, 25 g protein, 3 g dietary fiber. |
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