Nutrition Facts
Nutrition facts per serving:
- Servings Per Recipe 4 servings (3 ounces cooked fish and 1 cup couscous mixture)
- Calories 403
- Total Fat (g) 7
- Saturated Fat (g) 1
- Monounsaturated Fat (g) 2
- Polyunsaturated Fat (g) 2
- Cholesterol (mg) 43
- Sodium (mg) 261
- Carbohydrate (g) 51
- Total Sugar (g) 2
- Fiber (g) 9
- Protein (g) 37
- Vitamin C (DV%) 76
- Calcium (DV%) 6
- Iron (DV%) 19
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.
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.






