Lemon Pepper Tuna
fresh or frozen tuna steaks, cut 1-inch thick (about 1 pound)
tablespoons lemon juice
teaspoon reduced-sodium soy sauce
teaspoon salt-free lemon-pepper seasoning
Nonstick cooking spray
cups chopped broccoli
cup packaged coarsely shredded fresh carrots
cup reduced-sodium chicken broth
cloves garlic, minced
cup whole wheat couscous
tablespoon fresh thyme sprigs (optional)
- 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.
- 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.
- 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.
From the Test Kitchen
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 Facts(Lemon Pepper Tuna)
- Per serving:
- 403 kcal cal.,
- 7 g fat
- (1 g sat. fat,
- 2 g polyunsaturated fat,
- 2 g monounsatured fat),
- 43 mg chol.,
- 261 mg sodium,
- 51 g carb.,
- 9 g fiber,
- 2 g sugar,
- 37 g pro.
- Percent Daily Values are based on a 2,000 calorie diet