 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Tuna with Balsamic Glaze
|
|
|
Authored By: Polly Pitchford, Full Spectrum Health™
|
|
An Omega-3 favorite. Leftovers are wonderful on a bed of salad greens the next day.
|
 |
|
Diet Types: Low Fat, Low Sodium
|
|
|
Ingredients:
2 4oz. fillets fresh tuna1 tablespoons extra virgin olive oil3 tablespoons Balsamic Vinegar1/4 teaspoon black pepper1/4 teaspoon dried rosemary, crumbled1 tablespoon low sodium Tamarichopped green onions for garnish
|
|
|
Serves: 4
|
|
|
Cooking Time: 30 minutes - one hour |
|
| Instructions: |
| Mix the oil, vinegar, pepper, Tamari and rosemary together in a shallow dish.
Place the tuna steaks in the marinade, turning once to coat. Cover and let marinate 30 minutes.
Preheat oven to 400 degrees.
Place tuna on foil-lined pan. Brush with marinade and bake for 8 minutes.
Turn fillets, brush again and bake another 4 minutes, or until red is almost gone. (Basic cooking time for fish is 10 minutes per 1” thickness).
Garnish with scallions and serve. |
|
|
Nutrition Facts
Serving Size: 1
Servings per Recipe: 4
|
| Amount Per Serving |
|
Calories 103
Calories from Fat 37
|
|
|
% Daily Value*
|
| | Total Fat 4g | 6% | | | Saturated Fat 1g | 4% | | | Mono Fat 3g | | | | Poly Fat 0g | | | | Cholesterol 32mg | 11% | | | Sodium 109mg | 5% | | | Total Carbs 1g | 0% | | | Dietary Fiber 0g | 0% | | | Protein 15g | | | | Iron | 7% | | | Calcium | 2% | | | Vitamin C | 1% | | | Vitamin E | 2% | | | Vitamin A | 0% | | | Vitamin B-12 | 20% | | | Vitamin B-6 | 25% | | | Pantothenic acid | 3% | | | Niacin | 50% | | | Riboflavin | 6% | | | Folate | 1% | | | Selenium | 45% | | | Manganese | 5% | | | Copper | 5% | | | Zinc | 4% | | | Potassium | 8% | | | Phosphorus | 15% | | | Magnesium | 7% |
|
|
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
|
|
|
|
