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Balsamic-Glazed Tuna
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Yield: 4 servings (serving size: 1 steak and 1 tablespoon glaze)
Source: Cooking Light Super Fast Suppers
Comments: A tangy glaze of balsamic vinegar and soy sauce complements the rich flavor of tuna steaks. Try serving them with couscous and steamed sugar snap peas for a complete meal.
INGREDIENTS:
Cooking spray
1-1/4 teaspoons coarsely ground black pepper
1/4 teaspoon salt
4 (6-ounce) tuna steaks (about 3/4 inch thick)
1/4 cup fat-free, less-sodium chicken broth
1 tablespoon balsamic vinegar
4 teaspoons dark brown sugar
1 tablespoon low-sodium soy sauce
1/2 teaspoon cornstarch
1/4 cup diagonally sliced green onions
INSTRUCTIONS:
- Place a grill pan coated with cooking spray over medium-high heat until hot. Sprinkle pepper and salt over fish. Place fish in grill pan; cook 3 minutes on each side until medium-rare or desired degree of doneness. Remove from heat.
- Combine broth, vinegar, sugar, soy sauce, and cornstarch in a small saucepan. Bring to a boil; cook 1 minute, stirring constantly. Spoon glaze over fish; top with green onions.
NUTRITIONAL INFO:
Healthy Units: 6 per serving
calories: 266 carbohydrates: 4.6 g cholesterol: 65 mg fat: 8.5 g sodium: 366 mg protein: 40.3 g calcium: 11 mg iron: 2.2 mg fiber: 0.3 g
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