Lunch: Seared Tuna with Avocado and Salsa Verde

Salsa verde is a pungent Italian sauce made with capers, parsley and anchovies. It stands up nicely to the meaty tuna steaks, while serving as a perfect foil for the mild avocado.

This recipe includes superfoods such as:

Tuna, Lemon

Health benefits of Seared Tuna with Avocado and Salsa Verde

Tuna is great for a high protein diet as it has 33 grams of protein within its housing, with no pesky carbohydrates to worry about. In addition to this, tuna contains B vitamins and vitamin D, both of which are vital to fighting back against PCOS. Lemons can help to prevent oxidative damage to the body, which women with PCOS are often susceptible to. Lemons are also rich in vitamin C, flavonoids, and other antioxidants. They can potentially support the immune system and have other health benefits. Lemons also have a low glycemic index, so they should not cause a rapid rise in blood sugar when consumed in natural form.

Ingredients

.67 c. lightly packed flat-leaf parsley leaves
3 tbsp. drained capers
1 clove garlic
4 tsp. lemon juice
1 tsp. anchovy paste
1/2 tsp. Dijon mustard
3/4 tsp. salt
1/4 tsp. fresh-ground black pepper
1/2 c. plus 1 tablespoon olive oil
4 tuna steaks
1 avocado

Instructions

Put the parsley, capers, garlic, lemon juice, anchovy paste, mustard, 1/2 teaspoon of the salt, and 1/8 teaspoon of the pepper into a food processor. Pulse to chop, six to eight times. With the machine running, add the 1/2 cup oil in a thin stream to make a coarse puree. Leave the sauce in the food processor and, if necessary, pulse to re-emulsify just before serving.
Heat a grill pan or heavy cast-iron pan over moderately high heat. Rub the tuna steaks all over with the 1 tablespoon oil. Sprinkle with the remaining 1/4 teaspoon salt and 1/8 teaspoon pepper. Cook the fish for 3 minutes. Turn and cook until done to your taste, 3 to 4 minutes longer for medium rare. To serve, top the tuna steaks with the avocado and drizzle with the sauce.
Fish Alternatives: Firm fish steaks, such as sturgeon, mako shark and swordfish, all make excellent alternatives to the tuna. You'll want to cook them longer until just done, rather than medium rare.
Wine Recommendation: The brazen flavors of anchovy paste and capers make a white wine with lots of acidity a must. A Sancerre or a lighter-styled Muscadet de Sèvre et Maine, both from the Loire Valley in France, are good examples.