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Lunch: Blackened Tuna with Tangy Mustard Sauce
This dish also works great in a sauté pan on the stove top.
This recipe includes superfoods such as:
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Get it now →Ingredients
1 Tbsp paprika
1 tsp chili powder
1 tsp dried oregano
1 tsp dried thyme
½ tsp cayenne pepper (optional)
1 tsp ground black pepper
½ tsp garlic powder
½ tsp salt (optional)
4 4-ounce tuna filets
Cooking Spray
½ cup non-fat, plain Greek style yogurt
¼ cup Dijon mustard
1 Tbsp soy sauce
1 Tbsp chopped fresh parsley
Instructions
Prepare an indoor or outdoor grill.
Mix together paprika, chili powder, oregano, thyme, cayenne pepper (optional), ground black pepper, garlic powder, and salt (optional).
Rub each tuna filet with blackening seasoning well on both sides.
Spray the tuna filets with cooking spray and grill 4-5 minutes on each side. Tuna should be slightly pink in the middle.
In a small bowl, whisk together yogurt, mustard and soy sauce. Divide sauce evenly among the 4 tuna filets and top right before serving and sprinkle with chopped fresh parsley.
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Get it now →Nutrition Facts
Serving Size: 4
| Amount Per ONE Serving | ||
|---|---|---|
| Calories 200 kcal | ||
| Fat 6 g | ||
| Carbohydrate 6 g | ||
| Protein 30 g | ||
| Cholesterol 40 mg | ||
| Saturated Fat 1.5 g | ||
| Sodium 470 mg | ||
| Fiber 2 g | ||
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