Grilled Tuna Steaks

Ingredients

• 1 tablespoon oil, olive
• 2 onion(s), green, chopped
• 2 tablespoon basil, fresh, minced
• 1 clove(s) garlic, minced
• 1/2 teaspoon marjoram, dried
• 1/4 teaspoon pepper, red flakes
• 1 pounds fish, tuna steaks, 3/4- to 1-inch thick, thawed if frozen.
• 1 lemon, cut into wedges

Preparation

1. Prepare the charcoal grill or preheat the broiler and prepare the broiler pan with nonstick cooking spray.
2. Combine the marinade ingredients and pour over the fish. Cover and refrigerate 1 to 2 hours.
3. Grill, covered, over medium coals, or broil 6 inches from the heat source about 4 minutes per side, or unitl the fish is firm and opaque, basting twice with the marinade. Do not overcook, or the fish will be tough and dry.
4. Serve with lemon wedges.
Nutritional Info (Per serving): 

Calories: 185, 

Saturated Fat: 2g, 

Sodium: 149mg, 

Dietary Fiber: 0g, 

Total Fat: 8g, 

Carbs: 1g, 

Sugars: 1g, 

Cholesterol: 42mg, 

Protein: 26g

Exchanges: 

Lean Meat: 4, 

Fat: 1

PAN-SEARED TUNA STEAKS W/ WARM TOMATO/ BASIL/ OLIVE SALAD

Pan-Seared Tuna Steaks with Warm Tomato, Basil, and Olive Salad

Searing tuna steaks is lightning-fast; they cook to medium-rare in less than five minutes, and this zesty tomato-olive salad takes only a few minutes more.  

Serves 4

4 5-oz. boneless, skinless tuna steaks
Kosher salt and freshly ground black pepper
2 Tbs. extra-virgin olive oil
1 medium shallot, finely chopped
2 cups mixed yellow and red grape or cherry tomatoes, halved
1/3 cup sliced pitted green olives, such as picholine or Cerignola
2 Tbs. finely chopped fresh basil
1/2 Tbs. fresh lemon juice

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Season the tuna with 1 tsp. salt and 1/4  tsp. pepper. Heat the oil in a 12-inch skillet over medium-high heat. Arrange the tuna in the skillet in a single layer and cook, turning once, until done to your liking (3 to 4 minutes for medium rare). Transfer the tuna to a large plate.

Reduce the heat to medium and add the shallot to the skillet. Cook, stirring, until golden-brown, about 1 minute. Add the tomatoes, olives, basil, 1/2 tsp. salt, and a few grinds of pepper; cook until warmed through and the tomatoes are just softened, about 2 minutes more. Remove the skillet from the heat and gently stir in the lemon juice.

Transfer the tuna to plates, top with the tomato salad, and serve.

Serving Suggestions

Serve with a Warm Couscous and Grilled Zucchini Salad.

nutrition information (per serving):
Calories (kcal): 300; 

Fat (g): 16; 

Fat Calories (kcal): 140; 

Saturated Fat (g): 3; 

Protein (g): 34; 

Monounsaturated Fat (g): 8; 

Carbohydrates (g): 4; 

Polyunsaturated Fat (g): 3; 

Sodium (mg): 650; 

Cholesterol (mg): 55; 

Fiber (g): 1;

Orange Bayou Tuna

Preparation time: 10 min	Servings: 10
Cooking time: 10 min

Ingredients:

1 orange, sliced

10 tuna steaks, or swordfish steaks, about 6 oz each, .75 in. thick

3/4 tsp hot pepper sauce

1 tbsp Creole seasoning

1 tbsp steak sauce

3 tbsp orange juice

1-1/2 cups unsalted butter

3 tbsp orange peel, grated

5 cloves garlic, pressed

Cooking Directions:

Place first 8 ingredients in a heavy nonreactive saucepan over medium heat. Cook, stirring frequently, until butter melts, mixture boils and ingredients are mixed thoroughly. Remove from heat. Prepare grill or turn on broiler. Brush both sides of fish with sauce. Place on grill or broiler pan and cook about 4 minutes per side, basting frequently with sauce, until fish is almost cooked through. Do not over cook. Serve remaining sauce over fish. Garnish with orange slices.

Nutrition Facts

Calories 670

% Calories From Fat 43%

Total Fat 32g

Saturated Fats 19g

Mono-unsaturated Fats 7.9g

Poly-unsaturated Fats 2.3g

Cholesterol 260mg

Sodium 160mg

Total Carbohydrates 3.5g

Dietary Fiber 0.6g

Sugar 1.7g

Protein 87g

WARM BLACKENED TUNA

WARM BLACKENED TUNA



A healthy mixture of tasty tuna and delicious raw vegetables.

Preparation Time: 10 minutes

Cooking Time: 10 minutes

Ingredients

5 cup romaine lettuce , torn
2 cup red cabbage, shredded , coarsely
1 cup chopped green bell peppers (or yellow)
1 1/2 cup sliced zucchini
1 tsp onion powder
1/2 tsp garlic powder
1/2 tsp black pepper
1/2 tsp ground red pepper (cayenne)
1/2 tsp ground thyme
1 1/4 lb tuna steaks , cut 1 inch thick
1/3 cup cold water
3/4 cup sliced white onion
2 tbsp balsamic vinegar
1 1/2 tsp dijon mustard
1 tsp vegetable oil
1/2 tsp chicken bouillon

Directions  
1 Preheat the broiler, then take a large bowl combine the romaine with the cabbage, bell peppers, and zucchini and set aside.
2 Take a small bowl and combine the onion powder, garlic powder, black pepper, ground red pepper, and thyme.
3 Take the tuna and rub both sides with spice mixture, then place the tuna broiler pan and broil 4 inches below heat for about 10 minutes or until done to the desired degree, turning the tuna once, cover and set aside.
4 To make dressing for the tuna, take a small saucepan and bring water to a boil over high heat. Take onion slices and add to saucepan and then reduce heat to medium-low and simmer covered for 4-5 minutes or until onion is tender.
5 Add the vinegar, mustard, oil, and bouillon granules to the saucepan, cook and stir until the mixture is heated through.
6 Take romaine mixture and place on four salad plates, slice the tuna and arrange it on top of the romaine mixture, drizzle with dressing and serve warm.

Nutrition Facts
Makes 4 servings
Amount Per Serving
Calories	237.8
Total Carbs	11.6 g
Dietary Fiber	2.9 g
Sugars	6 g
Total Fat	3.1 g
Saturated Fat	0.2 g
Unsaturated Fat	2.9 g
Potassium	260.4 mg
Protein	44.5 g
Sodium	166.4 mg
Dietary Exchanges 1 1/2 Vegetable

TUNA MELT

Ingredients

3 oz of white tuna
2 slices of 35 callorie hollywood bread
2 slices of low fat cheese

Cooking Instructions

Measure out 3 0z of tuna flake with fork place on bread put cheese on bread set oven on broil place bread with tuna and cheese on pan cook until cheese is melted

Servings Per Recipe: 1

• 14 grms protien
• 12 carbs
• 260 calories

AVACADO & TUNA PASTA SALAD

Avocado and Tuna Pasta Salad 

Preperation Time: 10 minutes

Servings: 4

Cooking Time: 10 minutes 

Ingredients:

2 cloves garlic, finely chopped

1/2 avocado, chopped

1/4 cup fat-free Italian dressing

1/4 cup red onions, sliced thin

6 oz canned water-packed albacore tuna, drained and flaked

2 tbsp black olives, chopped

3/4 cup tomatoes, chopped

1/4 cup fresh basil, chopped

2 oz shell macaroni

1/4 tsp red pepper flakes, crushed

4 green lettuce leaves

Cooking Directions:

Cook pasta in a large pan of boiling water 8-10 minutes, or until al dente. Drain. Combine next 4 ingredients in a small bowl. Combine pasta with remaining ingredients, except lettuce, in a large bowl. Pour in dressing and mix gently until well coated. Arrange lettuce leaves onto individual serving plates. Top with salad. 

Nutrition Facts

Calories 170

% Calories From Fat 25.4%

Total Fat 4.8g

Saturated Fats 0.9g

Mono-unsaturated Fats 2.4g

Poly-unsaturated Fats 1g

Cholesterol 18mg

Sodium 370mg

Total Carbohydrates 18g

Dietary Fiber 2.8g

Sugar 3.4g

Protein 13g