Lower your blood pressure with crispy tuna steaks in citrus sauce

Their beefy texture makes tuna steaks a favourite with confirmed meat eaters. In this tangy recipe, the seasoned cornmeal seals in the tuna's juicy flavour. Who could resist?

• Preparation time: 15 minutes.
• Cooking time: 9 minutes.
• Serves 4.

Ingredients:

Sauce

• 2 large oranges
• 350 ml (1 1/2 c) orange juice
• 30 ml (2 tbsp) dry white wine (optional)
• 30 ml (2 tbsp) cornstarch

Tuna Steaks

• 30 ml (2 tbsp) chopped fresh cilantro
• 30 ml (2 tbsp) cornmeal
• Salt to taste
• 1 ml (1/4 tsp) pepper
• 4 tuna steaks, 1 cm (1/2 in) thick, 175 g (6 oz) each
• 20 ml (4 tsp) olive oil

Instructions:

1. Peel and section oranges. Whisk orange juice, wine (if using) and cornstarch in small pot until smooth. Bring to a boil over medium-high heat and cook, stirring, until sauce boils and thickens, about 2 minutes. Remove from heat and stir in orange sections. Keep warm.
2. Mix cilantro, cornmeal, salt and pepper in pie plate. Coat both sides of tuna steaks with cornmeal mixture, pressing firmly so mixture adheres.
3. Heat 10 millilitres (2 teaspoons) oil in large cast-iron skillet over medium-high heat until hot but not smoking. Sear tuna until done to taste, 2 to 3 minutes on each side for medium-rare. Add remaining oil just before turning fish. Serve with the sauce.

• Tuna is a member of the mackerel family. It is high in omega-3 fatty acids. Like most fish, tuna is especially rich in B vitamins, including niacin, thiamine and vitamin B6.

Each serving provides:

• Key nutrients: 400 calories, 120 calories from fat, 13 g fat, 3 g saturated fat, 0 g trans fat, 41 g protein, 28 g carbohydrates, 3 g fibre, 70 mg sodium.
• Blood pressure nutrients: 49 mg vitamin C, 95 mg magnesium, 627 mg potassium, 54 mg calcium.

• Of the many varieties of tuna, the most common kind sold fresh is yellowfin. It's a good choice for this recipe because it holds its shape and is flavourful enough to stand up to the seasonings in the crust and sauce.
• For variety, try this recipe with salmon, swordfish or mahi-mahi.

This nutrient-rich dish is a delicious part of any diet. Try it today as a flavourful meal that will quickly become a family favourite.