Currently viewing the tag: "Grilled Tuna"

Grilled Tuna Sandwiches with Onions, Bell Peppers, and Chile-Cilantro Mayonnaise

 

The tangy citrus quality of the mayonnaise pairs well with the grilled tuna–a favorite of Marianne Legato. When the weather is nice, prepare this on the grill. Red bell peppers are a good source of antioxidant beta-carotene, and the amount of bell peppers in just one sandwich delivers almost a whole day’s requirement for vitamin C.

Yield: 4 servings (serving size: 1 sandwich)

 

Ingredients:

•  2 tablespoons chopped fresh cilantro

•  6 tablespoons low-fat mayonnaise

•  1 teaspoon ground ancho chile pepper

•  1 teaspoon grated lime rind

•  1 teaspoon fresh lime juice

•  1/4 teaspoon ground chipotle chile pepper

•  5 teaspoons olive oil, divided

•  4 (1/4-inch-thick) slices Oso Sweet or other sweet onion

•  1 red bell pepper, seeded and quartered

•  1/2 teaspoon salt, divided

•  4 (5-ounce) tuna steaks (about 3/4 inch thick)

•  1/4 teaspoon ground cumin

•  1/4 teaspoon freshly ground black pepper

•  4 (2-ounce) sandwich buns

•  4 red leaf lettuce leaves

 

Preparation:

1.  Heat a grill pan over medium-high heat.

2.  Combine first 6 ingredients in a small bowl.

3.  Brush 3 teaspoons oil evenly over onion and bell pepper; sprinkle with 1/4 teaspoon salt. Place onion and bell pepper on grill pan; cook 3 1/2 minutes on each side or until tender. Remove from pan; keep warm.

4.  Brush 2 teaspoons oil evenly over tuna; sprinkle with remaining 1/4 teaspoon salt, cumin, and black pepper. Place tuna on grill pan; cook 3 1/2 minutes on each side or until medium-rare or desired degree of doneness.

5.  Split buns in half horizontally. Spread mayonnaise mixture evenly over cut sides of buns. Top bottom half of each bun with lettuce, 1 bell pepper quarter, 1 onion slice, and 1 tuna steak. Cover with top halves of buns.

 

David Bonom, Cooking Light

JANUARY 2005

 

Source: Cooking Light

 

 

From EatingWell: May/June 2008, September 1998, EatingWell for a Healthy Heart Cookbook (2008)

A simple relish of parsley and olives jazzes up grilled tuna. Make it a meal: Serve with grilled vegetables and steamed new potatoes.

 

6 servings

Active Time: 25 minutes

Total Time: 25 minutes

 

INGREDIENTS:

 

GRILLED TUNA WITH OLIVE RELISH:

• Olive Relish

• 1/2 cup finely chopped fresh parsley

• 1/3 cup chopped pitted imported black olives, such as kalamata

• 1/4 cup finely chopped celery

• 1 small clove garlic, minced

• 1/2 teaspoon dried oregano

• 1 tablespoon lemon juice

• 1 teaspoon extra-virgin olive oil

• 1/8 teaspoon salt

• Freshly ground pepper, to taste

 

GRILLED TUNA:

• 1 3/4 pounds tuna steak, trimmed and cut into 6 portions

• 1 tablespoon extra-virgin olive oil

• 1/4 teaspoon salt

• 1/8 teaspoon freshly ground pepper

• Lemon wedges, for garnish

 

PREPARATION:

1.  To prepare olive relish: Combine parsley, olives, celery, garlic, oregano, lemon juice, oil, salt and pepper in a small bowl.

2.  To grill tuna: Preheat grill to medium-high.

3.  Rub tuna all over with oil and season with salt and pepper. Grill the tuna until seared on both sides and just cooked through, about 4 minutes per side. Serve with Olive Relish and lemon wedges.

 

TIPS & NOTES:

Make Ahead Tip: The olive relish (Step 1) will keep for up to 1 hour.

 

NUTRITION:

Per serving: 184 calories; 5 g fat ( 1 g sat , 3 g mono ); 60 mg cholesterol; 1 g carbohydrates; 0 g added sugars; 31 g protein; 1 g fiber; 266 mg sodium; 636 mg potassium.

Nutrition Bonus: Selenium (69% daily value), Potassium (18% dv), Magnesium (17% dv), Vitamin C (16% dv).

Exchanges: 4 1/2 lean meat

 

Source: EatingWell

 

From EatingWell: May/June 2008, September 1998,EatingWell for a Healthy Heart Cookbook (2008)

A simple relish of parsley and olives jazzes up grilled tuna. Make it a meal: Serve with grilled vegetables and steamed new potatoes.

 

INGREDIENTS:

GRILLED TUNA WITH OLIVE RELISH

• Olive Relish

• 1/2 cup finely chopped fresh parsley

• 1/3 cup chopped pitted imported black olives, such as kalamata

• 1/4 cup finely chopped celery

• 1 small clove garlic, minced

• 1/2 teaspoon dried oregano

• 1 tablespoon lemon juice

• 1 teaspoon extra-virgin olive oil

• 1/8 teaspoon salt

• Freshly ground pepper, to taste

 

GRILLED TUNA

• 1 3/4 pounds tuna steak, trimmed and cut into 6 portions

• 1 tablespoon extra-virgin olive oil

• 1/4 teaspoon salt

• 1/8 teaspoon freshly ground pepper

• Lemon wedges, for garnish

 

PREPARATION:

1.  To prepare olive relish: Combine parsley, olives, celery, garlic, oregano, lemon juice, oil, salt and pepper in a small bowl.

2.  To grill tuna: Preheat grill to medium-high.

3.  Rub tuna all over with oil and season with salt and pepper. Grill the tuna until seared on both sides and just cooked through, about 4 minutes per side. Serve with Olive Relish and lemon wedges.

 

TIPS & NOTES:

Make Ahead Tip: The olive relish (Step 1) will keep for up to 1 hour.

 

NUTRITION:

Per serving: 184 calories; 5 g fat ( 1 g sat , 3 g mono ); 60 mg cholesterol; 1 g carbohydrates; 0 g added sugars; 31 g protein; 1 g fiber; 266 mg sodium; 636 mg potassium.

Nutrition Bonus: Selenium (69% daily value), Potassium (18% dv), Magnesium (17% dv), Vitamin C (16% dv).

Exchanges: 4 1/2 lean meat

 

Source: EatingWell