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Tuna Provençal


    I have made this recipe over and over with any white fish I have on hand. As most of the ingredients are staples, I have been able to put a delicious meal on the table in record time—and even served it to guests at a dinner party! 


    2 Tbsp (30 mL) extra-virgin olive oil
    4 garlic cloves, finely chopped
    Pinch of red pepper flakes, to taste
    1 large onion, finely chopped
    1 - 28 oz (796 mL) can no-salt-added diced tomatoes, with their juice 
    8 black olives, pitted and halved
    2 sprigs fresh thyme
    1 bay leaf
    2 Tbsp (30 mL) capers, drained 
    2 lb (1 kg) - 1 in (2.5 cm) thick tuna steak 
    1/4 cup (60 mL) finely chopped fresh flat-leaf parsley
    1/2 tsp (2 mL) freshly ground black pepper, to taste

    Heat oil in pressure cooker over medium-high heat. Add garlic, pepper flakes, and onion, and sauté for 2 minutes, or until onion has softened. Add tomatoes, olives, thyme sprigs, bay leaf, and capers. Place tuna into sauce. Lock lid and cook at high pressure for 3 minutes.

    Release pressure naturally and let stand for 10 minutes. Remove lid, lift tuna out, and transfer to serving platter. Remove thyme sprigs and bay leaf. Add parsley and black pepper, to taste. Spoon sauce over tuna.

    Serves 8.

    Each serving contains: 226 calories; 27 g protein; 10 g total fat (2 g sat. fat, 0 g trans fat); 7 g total carbohydrates (3 g sugars, 2 g fibre); 156 mg sodium 

    source: "Pressure Cooking", alive #372, October 2013


    Tuna Provençal




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