Here is a muffin loaded with anti-inflammatory ingredients like apples, cranberries, and nuts, fiber from the oats, and even cinnamon to lower blood sugar. Your cardiovascular system gains from all of these.
| Prep Time: | 15 mins |
| Cook Time: | 30 mins |
| Total Time: | 45 mins |
| Servings: | 4 |
| Yield: | 4 servings |
Ingredients
- 4 (4 ounce) fillets ahi tuna
- 6 tablespoons unsalted butter, divided
- ⅓ cup all-purpose flour
- 3 cups whole milk
- 8 ounces gemelli pasta
- 1 drizzle olive oil
- 8 ounces sliced cremini mushrooms
- ½ cup Marsala wine
- 3 tablespoons olive oil, divided
- ¾ cup panko bread crumbs
- 2 tablespoons chopped flat-leaf (Italian) parsley, or to taste
Instructions
- Preheat the oven to 200 degrees F (95 degrees C) or the lowest setting. Set tuna fillets out on the counter to take the chill off.
- Prepare bechamel sauce by melting 3 tablespoons butter in a Dutch oven over medium-high heat. Add flour and whisk constantly until a copper-colored paste (roux) forms. Slowly whisk in milk and stir constantly until heated through and thickened, about 5 minutes. Remove bechamel from the heat.
- Bring a large pot of generously salted water to a boil. Add gemelli and boil until tender yet firm to the bite, about 12 minutes.
- While the gemelli is cooking, heat 2 tablespoons butter and a drizzle of olive oil in a saucepan over medium heat until hot enough to hear a sizzle. Add mushrooms and saute until softened and golden brown, 5 to 7 minutes. Add Marsala wine and simmer for 2 to 3 minutes. Remove from the heat.
- Reheat the bechamel. Add the mushroom mixture and stir to combine.
- Drain gemelli and add to the Dutch oven. Stir to combine with the mushroom sauce mixture. Cover and transfer to the preheated oven to keep warm.
- Heat 1 tablespoon olive oil and remaining 1 tablespoon butter in a large skillet over medium-high heat until almost smoking. Add panko and saute until golden brown, 3 to 4 minutes. Transfer to a bowl and wipe out the hot skillet.
- Return the skillet to medium-high heat and add remaining 2 tablespoons olive oil; heat until just shimmering. Swirl the oil in the pan and add tuna fillets. Cover the skillet and sear tuna for 2 minutes. Flip and sear the other sides for 1 1/2 minutes.
- Immediately transfer tuna to a large cutting board and thinly slice across the grain. Plate tuna on warmed plates with gemelli and mushroom mixture. Garnish with panko and parsley.
Nutrition Facts
| Calories | 846 kcal |
| Carbohydrate | 78 g |
| Cholesterol | 115 mg |
| Dietary Fiber | 4 g |
| Protein | 46 g |
| Saturated Fat | 17 g |
| Sodium | 245 mg |
| Sugars | 13 g |
| Fat | 38 g |
| Unsaturated Fat | 0 g |
Reviews
This dish was really good. It was our first attempt at Bechamel so we don’t have a comparison, but it did need salt. We adjusted the recipe for 2 servings but still had abundant sauce for 5 ounces of rotini. We used Marsala cooking wine and opted not to do the panko garnish. With 2 cooks it went a little faster than noted. The tuna was awesome with a sprinkle of salt and pepper and cooked in cast iron The bechamel was slightly sweet, maybe due to the whole milk. Next time we will use salted butter.