Tuna with Avocado and Kiwi Salsa recipe

Low-calorie main dish. An excellent source of Vitamins C and D.


Preparation time: 40 minutes
Start to Finish Time: 1 Hour 10 Minutes
Tuna
1 1/2 lb tuna steaks from 3/4 to 1 inch thick
1/4 cup lemon juice
2 teaspoons chile oil
2 tablespoons fresh cilantro, finely chopped
1 clove garlic, finely chopped
1/2 teaspoon salt
Sauce
Guy 1 avocado, pitted, peeled and coarsely chopped (1 cup)
1 kiwi, peeled, chopped (1/2 cup)
3 scallions (green onions) medium, chopped (3 tablespoons)
1 small jalapeno chile, seeded and finely chopped (1 tablespoon)
2 tablespoons lemon juice
2 tablespoons chopped fresh cilantro
1/4 teaspoon salt

If tuna steaks are large, cut into 6 pieces the size of a serving. In a glass bowl or plastic, shallow, mix remaining ingredients for tuna. Add the tuna, turn it over to coat with marinade. Cover and refrigerate, turning once, at least 30 minutes but no more than 2 hours to marinate.
Meanwhile, in medium bowl, mix all the ingredients for the sauce, refrigerate.
Spray rack of broiler pan with cooking spray. Preheat gas grill or charcoal. Remove tuna from marinade, reserving marinade. Place tuna on grill. Cover the grill, cook over medium heat, 11 to 16 minutes, smearing it 2 or 3 times with marinade and turning once, until it forms flakes easily when entering a fork and center is slightly pink. Discard any remaining marinade. Cover the tuna sauce.
Yield: 6 servings
1 Serving: 220 Calories (100 Calories from Fat), Fat 11g (Saturated 2.5g), Cholesterol 65mg, Sodium 360mg, Potassium 710mg, Carbohydrates 6g (Dietary Fiber 2g) Protein 23g
% Daily Value: Vitamin A 4% Vitamin C 40% Calcium 2% Iron 6% Vitamin D 50%, 8% Folic Acid
Equivalent to: 1/2 other carbohydrate, 3 ½ Lean meats
Carbohydrate Choices: 1/2

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Pesto Tuna with Three Herbs recipe

Healthy Recipe for main dish low in fat and reduced calories. Excellent source of Vitamins A and D, good source of vitamin C.

Preparation Time: 25 Minutes
Start to Finish Time: 25 Minutes
4 tuna steaks, swordfish or other firm-fleshed fish (4 oz each)
3 teaspoons olive oil or vegetable oil
1/2 teaspoon salt
1 cup fresh cilantro leaves, slightly compressed
1/2 cup Italian parsley (flat leaf) fresh, slightly compressed
1/4 cup fresh basil leaves, slightly compressed
4 scallions (green onions) medium, sliced ​​(1/4 cup)
1 clove garlic, halved
2 tablespoons lemon juice
1/4 cup chicken broth with 33% less sodium (low sodium)
1 tablespoon grated Parmesan cheese

Place in roasting oven control. Spread both sides of tuna steaks with 1 teaspoon oil. Place on rack in broiler. Broil with top 4 inches from heat, 8 to 10 minutes, turning once and dusting with a quarter teaspoon of salt, until fish flakes easily formed by introducing a fork and is slightly pink in center.
Meanwhile, in food processor with metal blade, place the cilantro, parsley, onions, garlic, lemon juice, remaining 2 teaspoons oil and a quarter teaspoon of salt. Cover and process 10 seconds or until finely chopped. With processor running, slowly pour the broth and continue processing until mixture almost homogeneous. Add the cheese. 3 tablespoons pesto served with each tuna steak.
Be careful not to over cook the tuna, but only until it forms flakes. Tuna usually keep a light pink, even when cooked.
Yield: 4 servings
1 Serving: 210 Calories (90 Calories from Fat), Fat 10g (Saturated 2g) Cholesterol 45mg, Sodium 410mg, Potassium 430mg, Carbohydrates 3g, Protein 28g
% Daily Value: Vitamin A 25% Vitamin C 15% Calcium 6% Iron 10% Vitamin D 60%, 8% Folic Acid
Equivalent to: 4 lean meat

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