Tuna With Black Pepper (simply Healthy)
| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Seafood | 2send, Fish, Lowfat | 4 | Servings | |
INGREDIENTS
| 1/4 | c | Fresh lemon juice |
| 1/4 | c | Fresh lime juice |
| 1/4 | t | Salt |
| 1 1/4 | lb | Tuna steaks |
| 1 | T | Cracked black pepper, or |
| mixed peppers coarsely | ||
| ground | ||
| 1 | c | Mango chutney, or yogurt |
| scallion mustard lemon | ||
| mixture |
INSTRUCTIONS
Combine lemon juice, lime juice and salt in glass or enamel dish just large enough to hold the fish in a single layer. Place fish in dish; turn to coat. Refrigerate, covered, turning fish over occasioanlly, for 30 to 60 minutes. Remove fish from marinade. Coat both sides of fish evenly with pepper, pressing to make sure pepper sticks. Preheat broiler. Broil about 4 inces from heat for 4 to 6 minutes per side depending on thickness of fish, or until fish is opaque in center. Cut into 4 equal portions if necessary. Serve with chutney on the side. Also good served with a yogurt sauce. 389 CALORIES with 1/4 cup chutney; 8g fat (18% cff). Variations: Do not marinade. Double the pepper and add grated lemon and lime zest to the pepper. >kitpath@earthlink.net 4/99 NOTES : Often the simplest and best treatment of fresh tuna is to grill it like a steak au poivre. Marinating and quick broiling or grilling keep the fish moist. This recipe is suitable for tuna, swordfish, shark and salmon. Recipe by: SIMPLY HEALTHY FISH by Ricketts and McQuillan (1993) Posted to EAT-LF Digest by PatHanneman <kitpath@earthlink.net> on Apr 08, 1999, converted by MM_Buster v2.0l.
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Nutrition (calculated from recipe ingredients)
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Calories: 9
Calories From Fat: <1
Total Fat: <1g
Cholesterol: 0mg
Sodium: 145.9mg
Potassium: 36.2mg
Carbohydrates: 2.8g
Fiber: <1g
Sugar: <1g
Protein: <1g