Lemon Pepper Tuna
With its couscous and vegetable side dish, this 20-minute fish dinner is a complete meal.
Total Time:
20 mins
Servings:
4 servings (3 ounces cooked fish and 1 cup couscous mixture)
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
1.
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.
2.
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.
3.
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.
4.
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.
Nutrition information
Calories 403, Total Fat 7 g, Saturated Fat 1 g, Monounsaturated Fat 2 g, Polyunsaturated Fat 2 g, Cholesterol 43 mg, Sodium 261 mg, Carbohydrate 51 g, Total Sugar 2 g, Fiber 9 g, Protein 37 g. Daily Values: Vitamin A 0%, Vitamin C 76%, Calcium 6%, Iron 19%.
Percent Daily Values are based on a 2,000 calorie diet
Add Your Review
how-tos
More Great Recipe Ideas from Heart-Healthy Living
