Seared Tuna Steaks

COMFORT FOOD

Substitute thick, meaty tuna for beef and your heart with thank you – and so will your taste buds! The seasoning on the fish, and the accompanying tomato salad garnish, will take you on a journey to the Mediterranean Sea.


NUTRITIONAL INFORMATION:
PER SERVING

Calories 268
Total Fat 8.4 g
Satfat 1.3 g
Monofat 5.3 g
Polyfat 1.2 g
Protein 40.9 g
Carbohydrate 5.8 g
Fiber 1.4 g
Cholesterol 77 mg
Iron 2 mg
Sodium 610 mg
Calcium 48 mg

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INGREDIENTS

4 (6-ounce) Yellowfin tuna steaks (about ¾-inch thick)
½ teaspoon salt, divided
½ teaspoon ground coriander
⅛ teaspoon black pepper
Cooking spray
1 large ripe tomato, diced
¼ cup chopped green onions
3 tablespoons chopped fresh parsley
1 tablespoon capers, drained
1 tablespoon extra virgin olive oil
1 tablespoon lemon juice
½ teaspoon bottled minced garlic
12 chopped pitted Kalamata olives


PREPARATION

1. Heat a large nonstick skillet over medium-high heat. Sprinkle both sides of fish with ¼ teaspoon salt, coriander, and pepper.

2. Coat pan with cooking spray. Add fish to pan and cook 4 minutes on each side or until desired degree of doneness.

3. While fish cooks, combine remaining ¼ teaspoon salt with remaining ingredients and stir well. Serve tomato mixture over fish.


Serves 4, one tuna steak and ¼ of the salsa each







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