Sicily is an island off the coast of Italy, surrounded by the Mediterranean Sea, therefore seafood is a staple of Sicilian cuisine! This recipe highlights Sicilian tuna, one of the region's best catches, which is complimented by a flavorful sauce and nutty brown rice. Tuna steaks are a great lean protein and lower in saturated fat but rich in anti-inflammatory omega-3 fatty acids aka the good fats--perfect for a heart-healthy, diabetes-friendly diet!
The simple, authentically Sicilian sauce highlights another unique feature of Sicily--the active volcano, Mount Etna. The volcanic soil along the slopes of Mount Etna are rich in minerals such as phosphorous, potassium and iron, which are imbued in the produce grown--yielding nutrient dense grapes, olives and tomatoes. The Sicilian inspired sauce's foundation is tomatoes, rich is anti-oxidant lycopene and vitamin C (Read more about the Nutrition RX: Tomato here!) Round out the sauce with other classic flavors using chicken broth, capers, chopped green olives, balsamic vinegar, white wine and chopped parsley.
This quick dish is served over a bed of brown rice, a whole grain rich in fiber and perfect for optimal glycemic control (aka diabetes-friendly).This dish is large enough to split between two people. Thanks to the extra fiber from the brown rice, you’ll have no trouble feeling full from this healthy Mediterranean meal.
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In HealthiNation's To Eat with Love: Mediterranean series, Registered Dietitian Fiorella DiCarlo travels the Mediterranean through your kitchen with delicious recipes packed with lean protein, vegetables, fiber, antioxidants, healthy omega-3 fats, vitamins and minerals in the Mediterranean Diet! More on the series here!