October 29, 2020
Mediterranean Tuna Steaks
Mediterranean Tuna Steaks
Flavorsome tuna steaks are best enjoyed griddled or pan-fried with fresh salad.
Bon appetite!
Ingredients
2 ½ lb fresh asparagus spears, trimmed
2 medium tomatoes, chopped (1 1/2 cups)
1/2 cup crumbled reduced-fat feta cheese (2 oz)
1/4 cup chopped kalamata or ripe olives
1/3 cup chopped fresh basil or oregano leaves
3 tablespoons olive or vegetable oil
1/2 teaspoon garlic salt
1/4 teaspoon pepper
Olive oil
4 tuna steaks, 1 inch thick (about 1 3/4 lb)
METHOD
- Heat gas or charcoal grill. In a large skillet, place steamer basket in 1/2 inch water (water should not touch bottom of basket). Place asparagus in steamer basket. Cover tightly and heat to boiling; reduce heat to low. Steam 6 to 8 minutes or until crisp-tender.
- Meanwhile, in medium bowl, gently toss tomatoes, cheese, olives, and 1 tablespoon of the basil. Cover; refrigerate until serving time. In small bowl, mix remaining basil, the oil, garlic salt, and pepper. Brush mixture over tuna.
- Carefully brush oil on grill rack. Place tuna on grill over medium-high heat. Cook uncovered 5 minutes. Turn carefully; brush with any remaining oil mixture. Cook 10 to 15 minutes longer until fish flakes easily with a fork and is slightly pink in center.
- Serve tuna with tomato mixture and asparagus.
Ingredients For the scramble • 3 large eggs • 1 tsp extra virgin olive oil • 1 tin sardines (90–100 g drained, in olive oil) • ½ cup mushrooms, sliced • ½ small onion, finely diced • 1 small tomato, chopped • 1 clove garlic, minced • Salt & cracked pepper, to taste To serve • ¼–½ avocado, sliced • 1 tbsp hemp seeds • 2–3 tbsp kimchi Instructions Step 1 - Heat the pan Heat olive oil in a non-stick pan over medium heat. Step 2 - Sauté the veg Add onion and mushrooms. Cook for 3–4 minutes until softened. Add garlic and stir for 30 seconds until fragrant. Step 3 - Add tomato & sardines Add chopped tomato and sardines. Gently break the sardines apart and warm through for 1–2 minutes. Step 4 - Scramble the eggs Whisk eggs lightly with salt and pepper. Pour into the pan and gently stir, keeping the scramble soft and creamy. Step 5 - Finish & serve Remove from heat once just set. Serve topped with avocado slices, hemp seeds and kimchi. Nutrition and Cooking Times Prep time: 5 minutes | Cook time: 8 - 10 minutes Serves: 1 generous serving Nutrient Value: Calories: 520cal | Protein: 40g | Fat: 36g | Carbohydrates: 18g
Lower Body Push & Pull Workout
In this bulletin we discuss the 12 rules for a healthy Christmas. . .