Balsamic-Glazed Tuna

Yield: 4 servings (serving size: 1 steak and 1 tablespoon glaze)

Ingredients

• Cooking spray
• 1 1/4  teaspoons  coarsely ground black pepper
• 1/4  teaspoon  salt
• 4  (6-ounce) tuna steaks (about 3/4 inch thick)
• 1/4  cup  fat-free, less-sodium chicken broth
• 1  tablespoon  balsamic vinegar
• 4  teaspoons  dark brown sugar
• 1  tablespoon  low-sodium soy sauce
• 1/2  teaspoon  cornstarch
• 1/4  cup  diagonally sliced green onions

Preparation

Place a grill pan coated with cooking spray over medium-high heat until hot. Sprinkle pepper and salt over fish. Place fish in grill pan; cook 3 minutes on each side until medium-rare or desired degree of doneness. Remove from heat.

Combine broth, vinegar, sugar, soy sauce, and cornstarch in a small saucepan. Bring to a boil; cook 1 minute, stirring constantly. Spoon glaze over fish; top with green onions.

Nutritional Information

Calories:

266 (29% from fat)

Fat:

8.5g (sat 2.2g,mono 2.3g,poly 2.9g)

Protein:

40.3g

Carbohydrate:

4.6g

Fiber:

0.3g

Cholesterol:

65mg

Iron:

2.2mg

Sodium:

366mg

Calcium:

11mg