Seared Mediterranean Tuna Steaks

Coriander has a lemon-sage flavor that complements the tuna and the fresh tomato sauce. Serve with a side of refrigerated potato wedges, roasted according to package instructions.

Yield: 4 servings (serving size: 1 tuna steak and 2/3 cup tomato mixture)

Ingredients

• 4  (6-ounce) Yellowfin tuna steaks (about 3/4 inch thick)
• 1/2  teaspoon  salt, divided
• 1/2  teaspoon  ground coriander
• 1/8  teaspoon  black pepper
• Cooking spray
• 1 1/2  cups  chopped seeded tomato
• 1/4  cup  chopped green onions
• 3  tablespoons  chopped fresh parsley
• 1  tablespoon  capers, drained
• 1  tablespoon  extravirgin olive oil
• 1  tablespoon  lemon juice
• 1/2  teaspoon  bottled minced garlic
• 12  chopped pitted kalamata olives

Preparation

Heat a large nonstick skillet over medium-high heat. Sprinkle fish with 1/4 teaspoon salt, coriander, and pepper. Coat pan with cooking spray. Add fish to pan; cook 4 minutes on each side or until desired degree of doneness.

While fish cooks, combine remaining 1/4 teaspoon salt, tomato, and remaining ingredients. Serve tomato mixture over fish.

Nutritional Information

Calories:

268 (28% from fat)

Fat:

8.4g (sat 1.3g,mono 5.3g,poly 1.2g)

Protein:

40.9g

Carbohydrate:

5.8g

Fiber:

1.4g

Cholesterol:

77mg

Iron:

2mg

Sodium:

610mg

Calcium:

48mg