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Nutrition Facts
Nutrition facts per serving:
- Calories 403
- Protein(gm)37
- Carbohydrate(gm)51
- Fat, total(gm)7
- Cholesterol(mg)43
- Saturated fat(gm)1
- Monosaturated fat(gm)2
- Polyunsaturated fat(gm)2
- Dietary Fiber, total(gm)9
- Sugar, total(gm)2
- Vitamin A(IU)4908
- Vitamin C(mg)45
- Thiamin(mg)0
- Riboflavin(mg)0
- Niacin(mg)11
- Pyridoxine (Vit. B6)(mg)1
- Folate(µg)36
- Cobalamin (Vit. B12)(µg)11
- Sodium(mg)261
- Potassium(mg)496
- Calcium(DV %)61
- Iron(DV %)3
Lemon Pepper Tuna
Ingredients
- 4 fresh or frozen tuna steaks, cut 1-inch thick (about 1 pound)
- 2 tablespoons lemon juice
- 1 teaspoon reduced-sodium soy sauce
- 1 teaspoon snipped fresh thyme or 1/2 teaspoon dried thyme, crushed
- 1/2 teaspoon salt-free lemon-pepper seasoning
- Nonstick cooking spray
- 2 cups chopped broccoli
- 1/2 cup packaged coarsely shredded fresh carrots
- 1 cup reduced-sodium chicken broth
- 3/4 cup water
- 2 cloves garlic, minced
- 1 cup whole wheat couscous
- 1 tablespoon fresh thyme sprigs (optional)
Directions
Thaw fish if frozen. Rinse fish steaks; pat dry. In a small bowl combine lemon juice, soy sauce, snipped thyme, and seasoning. Brush mixture over one side of steaks.
Lightly coat the unheated rack of a broiler pan with cooking spray. Place fish, brushed sides up on broiler pan. Broil 4 inches from the heat for 8 to 12 minutes or until fish begins to flake when tested with a fork, turning once and brushing with lemon juice mixture halfway through cooking.
Meanwhile, in a medium saucepan bring broccoli, carrot, chicken broth, water, and garlic just to boiling. Cook, covered, about 3 minutes or until broccoli is barely crisp-tender. Stir in couscous. Remove from heat; cover and let stand 5 minutes. Fluff with a fork. Serve fish atop hot cooked couscous mixture. If desired, garnish with thyme sprigs.
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Tip:
Substitution Tip:
You can substituted instant brown rice for the couscous, just add it with the broccoli, carrot, chicken broth, water, and garlic and cook and let stand as directed.
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