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The Colorful Plate
Entrees

Peer Review Status: Internally Reviewed by Cancer Center Staff
First Published: 2000
Fireworks

Tuna With Herb Vegetables

 Submitted by: Nancy Kraft
Food & Nutrition Services
Source: Eating Well March 1998

Tuna: Vegetables:
1 clove garlic, minced 2 cloves garlic, minced
1 Tablespoon balsamic vinegar 2 teaspoons olive oil
1 Tablespoon fresh basil, finely chopped 1 teaspoon each fresh thyme, oregano, and rosemary, finely chopped
1 Tablespoon fresh mint, finely chopped 1 teaspoon black pepper, freshly ground
3 teaspoons olive oil, divided 1/4 teaspoon salt
1/4 teaspoon sugar 1 small zucchini, halved lengthwise, sliced 1/4-inch thick
1/4 teaspoon salt and pepper, to taste 1 small yellow squash, halved lengthwise, sliced 1/4-inch thick
Pinch of cayenne pepper 1 small carrot, halved lengthwise, Sliced 1/4-inch thick
2 1/2-inch thick (10 ounces) tuna steaks 1/2 large red bell pepper, thickly sliced

Tuna:

  1. Combine garlic, vinegar, basil, mint, 2 teaspoons oil, sugar, cayenne in small bowl. Season with salt and pepper. (This is a vinaigrette.)
  2. Heat dry cast-iron skillet over medium high heat until very hot. Rub tuna on both sides with remaining 1 teaspoon oil. Season with salt and pepper. Place tuna in hot skillet. Cook about 2 minutes per side.
Vegetables:
  1. In medium bowl, combine garlic, oil, thyme, oregano, rosemary, pepper and salt. Add vegetables and toss to coat.
  2. Heat dry cast-iron skillet over medium high heat until very hot. Add vegetables and cook, stirring often, until tender and charred in spots, 5-7 minutes.

To serve:

  1. Divide vegetables between 2 plates. Place tuna steaks over each portion. Spoon vinaigrette over each.
Serves: 2 Nutrition Facts
Calories: 361 Saturated Fat: 3 gm
Carbohydrate: 13 gm Fiber: 4 gm
Cholesterol: 54 mg Protein: 36 gm
Fat: 19 gm Sodium: 607 mg

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