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muchmass
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Grilled Tuna and Bean Salad
Prep: 15 min, Cook: 10 min.
4 small tuna steaks, about 3 ounces each
1 lb. canned garbanzo beans, or canned black beans
1 cup mushrooms\raw, sliced
1 cup cherry tomatoes\raw, halved
1/2 cup yellow bell pepper\raw, chopped
1/4 cup red onion\raw, chopped
1/3 cup orange juice
3 Tbs. lime juice
2 Tbs. olive oil
1 Tbs. Dijon or stoneground mustard
6 cups mixed salad greens
Broil tuna steaks 6 inches from heat source until fish is tender and flakes with a fork, about 5 minutes on each side. Sprinkle lightly with salt and pepper.
While tuna is cooking, combine garbanzo beans, mushrooms, tomato, bell pepper, and onion in salad bowl. In separate container, mix orange juice, lime juice, olive oil, and mustard. Drizzle over the ingredients in the salad bowl. Season to taste with salt and pepper. Spoon salad onto serving plates and top each with a tuna steak.
Variation: If desired, you can make the salad with creamed tuna. Drain 3 ounces white tuna per serving and break into large chunks. Toss with salad mixture.
Courtesy: American Dry Bean Board
Per serving: calories 485, fat 12.3g, 23% calories from fat, cholesterol 124mg, protein 65.0g, carbohydrates 27.7g, fiber 8.4g, sugar 6.2g, sodium 217mg, diet points 9.6.
Grilled Tuna with Chinese Five Spice Sauce
Prep: 20 min, Marinate: 30 min, Cook: 15 min.
1 lb. tuna steak
1-1/4 tsp. sesame oil
1 Tbs. plus 1 tsp. lemon juice
1/3 cup lite soy sauce
1/3 cup Hoisin sauce
2 tsp. honey
2 cloves garlic, minced
1-1/4 tsp. Chinese five spice
Marinate the tuna steaks in the sesame oil and lemon juice for 30 minutes. Prepare an outside grill with an oiled rack set 6 inches above the heat source. On a gas grill, set the heat to medium. While the tuna steaks are marinating, combine the remaining sauce ingredients and heat in a pan for 10 minutes over medium heat. Grill the tuna steaks for 6-7 minutes on each side, turning once, basting each side occasionally with the sauce.
Per serving: calories 205, fat 3.6g, 16% calories from fat, cholesterol 54mg, protein 26.9g, carbohydrates 15.5g, fiber 0.7g, sugar 3.0g, sodium 1098mg, diet points 4.8.
Asian Tuna Steaks
Prep: 5 min, Marinate: 20 min, Cook: 10 min.
2 Tbs. plus 2 tsp. orange juice, (fresh or frozen)
1 Tbs. plus 1 tsp. sesame oil
1-1/4 tsp. sesame seeds
2 Tbs. lite soy sauce
2 tsp. fresh ginger, grated, or 1-1/4 tsp. ground ginger
2 Tbs. scallions, chopped
1 lb. tuna steak
In a stainless steel bowl or plastic resealable bag, combine first 6 ingredients. Add the tuna and let marinate for 20 minutes. Broil or grill the tuna 6 inches from the heat source for 4-5 minutes per side. Cook until done as desired.
Per serving: calories 173, fat 6.3g, 34% calories from fat, cholesterol 53mg, protein 25.8g, carbohydrates 2.2g, fiber 0.2g, sugar 1.2g, sodium 310mg, diet points 4.4.
Cheers,
MM
