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Grilled Tuna Steaks

Diabetic Recipe

Two delicious variations of grilled tuna. Big Kahuna Tuna with pepper and lemon and grilled tuna with rosemary.

Grilled Tuna Steaks

Grilled Tuna with Rosemary

You can use tuna, halibut or salmon steak for this delicious main dish - your choice.

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
2 cloves garlic, minced
2 teaspoons snipped fresh rosemary 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.

Nutrition Information

Recipe makes 4 servings
Calories: 145
Fat: 3g; Saturated fat: 1g; Cholesterol: 51mg; Carbohydrates: 1g
Protein: 27g Fiber: 0g; Sodium: 179mg

Exchanges:  4 Very lean meat


Big Kahuna Tuna Grilled Steaks

Three ingredients for a delicious main dish! Tuna steak, crushed peppercorns and the juice and rind of a fresh lemon.

Ingredients

1 4-ounce tuna steak
1/4 teaspoon crushed peppercorns
1 teaspoon fresh lemon juice and grated zest

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

Recipe makes 1 Grilled Tuna Steak
Calories: 125; Fat: 2g; Carbohydrates: 2mg; Protein: 24g

Did you know?

Just 4 ounces of tuna can supply around half your daily protein requirement (about the same as 2 cups of black beans). Plus, it's full of heart healthy omega-3 fatty acids.