Big Kahuna Tuna Steak
Three ingredients for a delicious main dish! Tuna steak, crushed peppercorns and a fresh lemons juice and rind.
By Fitness and Freebies
Recipe Ingredients
1 4-ounce tuna steak
1/4 teaspoon crushed peppercorns
1 teaspoon fresh lemon juice and grated zest
Recipe Directions
Rub tuna with lemon juice and press in the crushed pepper and lemon zest.
Squirt skillet with cooking spray, and let heat on medium high fire before adding tuna.
For medium doneness, cook about four minutes per side. (Use your personal preference in timing).
Nutrition information per serving:
Recipe makes 1 Steak
Calories: 125
Fat: 2g
Carbohydrates: 2mg
Protein: 24g
Bonus: Grilled Tuna with Rosemary
Recipe Ingredients
1 pound fresh or frozen tuna, halibut, or salmon steaks
2 teaspoons olive oil
2 teaspoons lemon juice
1/8 teaspoon salt
1/8 teaspoon pepper
Two cloves garlic, minced
2 teaspoons snipped fresh rosemary or tarragon or 1-teaspoon dried herb, crushed
1 tablespoon drained capers, slightly crushed
Fresh rosemary sprigs (optional)
Recipe Directions
Thaw fish, if frozen. Rinse and pat dry with paper towels. Measure thickness. Cut into four serving-size portions. Brush both sides with olive oil and lemon juice; sprinkle with salt and pepper. Rub garlic and rosemary or tarragon onto fish. Grill or broil.
Cook by Direct Grill Method:
Place fish steaks on a greased grill rack or in a grill basket. Grill on an uncovered grill directly over medium-hot coals until fish flakes easily when tested with a fork (allow four to six minutes per 1/2-inch of thickness). If the fish is more than 1-inch thick, gently turn it halfway through grilling.
To Broil:
Place fish on the greased rack of a broiler pan. Broil 4 inches from the heat for 4 to 6 minutes per 1/2-inch of thickness. If fish is more than 1-inch thick, gently turn it halfway through broiling.
To serve, top fish with capers. If desired, garnish with fresh rosemary. Recipe makes four servings.
Nutrition information per serving:
Calories:: 145;
Total Fat:: 3g;
Saturated Fat: 1g;
Cholesterol: 51mg;
Sodium: 179mg;
Protein: 27g;
Carbohydrate: 1g;
Fiber: 0g;
Exchanges: 4 Very lean meat
See also:
Herbed Steak and Onions
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