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- 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)
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.
- 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.
- Servings Per Recipe 4,
- cal. (kcal) 403,
- Fat, total (g) 7,
- chol. (mg) 43,
- sat. fat (g) 1,
- carb. (g) 51,
- Monosaturated fat (g) 2,
- Polyunsaturated fat (g) 2,
- fiber (g) 9,
- sugar (g) 2,
- pro. (g) 37,
- vit. A (IU) 4908,
- vit. C (mg) 45,
- Thiamin (mg) 0,
- Riboflavin (mg) 0,
- Niacin (mg) 11,
- Pyridoxine (Vit. B6) (mg) 1,
- Folate (µg) 36,
- Cobalamin (Vit. B12) (µg) 11,
- sodium (mg) 261,
- Potassium (mg) 496,
- calcium (mg) 61,
- iron (mg) 3,
- Percent Daily Values are based on a 2,000 calorie diet
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