Recipe by Sanna James Delmonico, MS, RD
Put seafood on your plate — at least twice a week! Today's Dietary Guidelines advise consuming 8 ounces of seafood weekly as a protein-rich food that also delivers heart healthy omega-3s. Topped with fresh-made salsa, grilled tuna makes an easy meal — wherever fresh seafood is available. No tuna steak? Just grill halibut or salmon instead.
4 small tuna steaks (about 4 to 6 ounces each, with bone)
1 tablespoon plus 2 teaspoons extra-virgin olive oil, divided
1 tablespoon lemon juice vegetable cooking spray
¼ cup finely diced red onion
2 cloves garlic, minced
2 cups cherry or pear tomatoes, cut in halves
½ teaspoon salt
2 tablespoons chopped fresh flat-leaf parsley
1 tablespoon capers, optional freshly ground black pepper, to taste
- Rinse the fish and pat it dry with paper towels. Place it in a glass pie plate and drizzle with 1 tablespoon olive oil and lemon juice. Let the fish marinate in the refrigerator for at least 15 minutes and up to 4 hours.
- Preheat the grill. Place the tuna on a double-thick sheet of aluminum foil that has been sprayed with the cooking spray. Place it on the grill. Grill the fish, turning it once, until it flakes and is not quite opaque in the center. This takes between 4 and 8 minutes per side, depending on the thickness of the fish.*
- Preheat the oven to 400°F. Combine the remaining 2 teaspoons of olive oil, the chopped onion and the garlic in a glass, oven-safe pie plate. Roast for 7 to 8 minutes, stirring halfway through.
- Toss the tomatoes with salt in a small bowl; stir the tomatoes into the onion mixture and continue to roast for 4 to 5 minutes, until the tomatoes are warmed and the onion is starting to brown.
- Remove from the oven; stir in the chopped parsley and capers, if using.
- To serve, spoon the mixture evenly over the grilled tuna steaks. Season with the desired amount of black pepper.
* Alternative cooking method: roast tuna steaks, turning once, in a 400°F oven, for 10 to 15 minutes, depending on the thickness of the fish in the oven proof pie pan. Coat the pan with cooking spray, as needed.
Calories: 190; Calories from fat: 60
Total fat: 7g; Saturated fat: 1g; Trans fat: 0g
Cholesterol: 50mg; Sodium 340mg
Total carbohydrate: 5g; Dietary fiber: 1g; Sugars: 3g
Napier, Kristine, MPH, RD, Editor for the Food and Culinary Practice Group, Academy of Nutrition and Dietetics, American Dietetic Association Cooking Healthy Across America. New York: John Wiley and Sons, 2005