Warm Blackened Tuna Salad
the Editors of Publications International, Ltd.

Warm Blackened Tuna Salad
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.
Yield
Makes 4 servings
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.
Nutritional Information
Serving Size: | 1/4 of total recipe |
Calories | 196 |
Calories from Fat | 27 % |
Total Fat | 6 g |
Saturated Fat | 1 g |
Cholesterol | 32 mg |
Carbohydrate | 13 g |
Fiber | 4 g |
Protein | 23 g |
Sodium | 185 mg |
Dietary Exchange
Vegetable | 2-1/2 |
Meat | 2-1/2 |
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