Lemon-Pepper Tuna Omega-3-rich 20 Minutes Start To Finish by 💥Fonte Maze💥 - Musely
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Lemon-Pepper Tuna Omega-3-rich 20 Minutes Start To Finish

posted in Food & Drink
03/24/2014
  • A savory-sweet combo of sauces punches up the flavor of the basic tuna steak.
    A savory-sweet combo of sauces punches up the flavor of the basic tuna steak.
  • Ingredients:
    4 fresh or frozen tuna steaks, cut 1-inch thick (about 1 pound)
    2 tablespoons lemon juice
    1 teaspoon reduced-sodium soy sauce
    1 teaspoon snipped fresh thyme or 1/2 teaspoon dried thyme, crushed
    1/2 teaspoon salt-free lemon-pepper seasoning
    Nonstick cooking spray

  • 2 cups chopped broccoli
    1/2 cup packaged coarsely shredded fresh carrots
    1 cup reduced-sodium chicken broth
    3/4 cup water
    2 cloves garlic, minced
    1 cup whole wheat couscous
    1 tablespoon fresh thyme sprigs (optional)

  • Thaw fish if frozen. Rinse fish steaks; pat dry. In a small bowl combine lemon juice, soy sauce, snipped thyme, and seasoning. Brush mixture over one side of steaks.
    Lightly coat the unheated rack of a broiler pan with cooking spray. Place fish, brushed sides up on broiler pan. Broil 4 inches from

  • the heat for 8 to 12 minutes or until fish begins to flake when tested with a fork, turning once and brushing with lemon juice mixture halfway through cooking.
    Meanwhile, in a medium saucepan bring broccoli, carrot, chicken broth, water, and garlic just to boiling. Cook, covered, about 3 minutes or

  • until broccoli is barely crisp-tender. Stir in couscous. Remove from heat; cover and let stand 5 minutes. Fluff with a fork. Serve fish atop hot cooked couscous mixture. If desired, garnish with thyme sprigs.

  • Thank You!
    Thank You!

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