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Lemon Pepper Tuna

Makes: 4 servings
Serving size: 3 ounces cooked fish and 1 cup couscous mixture
Start to Finish 20 mins
Lemon Pepper Tuna
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.

From the Test KitchenSubstitution 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 Facts (Lemon Pepper Tuna)
  • 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 (g) 36,
  • Cobalamin (Vit. B12) (g) 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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