Warm Blackened Tuna Salad
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Warm Blackened Tuna Salad
YIELD Makes 4 servings
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Heart-healthy tuna served on a bed of fresh, raw vegetables is a nutritional combo that's hard to beat. All cabbage is good for you, but red cabbage has additional antioxidant properties.
INGREDIENTS
| 5 | cups torn romaine lettuce |
| 2 | cups coarsely shredded red cabbage |
| 2 | medium yellow or green bell peppers, cut into strips |
| 1‑1/2 | cups sliced zucchini |
| 1 | teaspoon onion powder |
| 1/2 | teaspoon garlic powder |
| 1/2 | teaspoon black pepper |
| 1/2 | teaspoon ground red pepper |
| 1/2 | teaspoon dried thyme |
| 3/4 | pound fresh or thawed frozen tuna steaks, cut 1 inch thick |
| 1/3 | cup water |
| 3/4 | cup onion slices |
| 2 | tablespoons balsamic vinegar |
| 1‑1/2 | teaspoons Dijon mustard |
| 1 | teaspoon canola or vegetable oil |
| 1/2 | teaspoon chicken bouillon granules |
PREPARATION:
- Preheat broiler. Spray broiler pan with nonstick cooking spray. Combine romaine, cabbage, bell peppers and zucchini in large bowl; set aside.
- Combine onion powder, garlic powder, black pepper, ground red pepper and thyme in small bowl. Rub spice mixture onto both sides of tuna. Place tuna on broiler pan. Broil 4 inches from heat about 10 minutes or until of desired degree of doneness, turning halfway through broiling time. Cover and set aside.
- For dressing, bring water to a boil in small saucepan over high heat. Add onion slices; reduce heat to medium-low. Simmer, covered, 4 to 5 minutes or until onion is tender. Add vinegar, mustard, oil and bouillon granules; cook and stir until heated through.
- Place romaine mixture on 4 salad plates; slice tuna and arrange on top. Drizzle with dressing. Serve warm.
This recipe appears in:
Southern
NUTRITIONAL INFORMATION:
| Serving Size: | 1/4 of total recipe |
| Fiber | 4 g |
| Carbohydrate | 13 g |
| Cholesterol | 32 mg |
| Saturated Fat | 1 g |
| Total Fat | 6 g |
| Calories from Fat | 27 % |
| Calories | 196 |
| Protein | 23 g |
| Sodium | 185 mg |
DIETARY EXCHANGE:
| Meat | 2-1/2 |
| Vegetable | 2-1/2 |
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