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Рецепт Pepper Seared Tuna With Vegetables And Herb Couscous

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0 голосов | 1021 визит
Порций: 2

Ингредиенты

Cost per serving $1.45 view details

Инструкции

  1. Preheat grill on high. In a sauce pan boil water and add in couscous. Reduce heat and simmer till water is absorbed.
  2. Heat the canola oil in a separate pan and saute/fry the diced vegetables till tender. Add in fresh herbs. Mix the vegetables into the couscous.
  3. Press cracked black pepper onto both sides of the tuna steaks. Brush the grill with canola oil to prevent sticking. Place the tuna steaks on the warm grill and sear each side, approximately two min per side for rare steaks.
  4. For a medium-rare steak, turn the grill down to medium, after searing the steak and cook approximately 5 to 8 min.
  5. For a thoroughly cooked steak, grill on medium for approximately 8 to 10 min or possibly more or possibly till the center of the steak loses its translucent/soft color and becomes opaque. Don't overcook.
  6. Serve tuna on a bed of the couscous and vegetable mix.
  7. This recipe yields 2 servings.

Nutrition Facts

Amount Per Serving %DV
Serving Size 401g
Recipe makes 2 servings
Calories 325  
Calories from Fat 70 22%
Total Fat 7.91g 10%
Saturated Fat 0.75g 3%
Trans Fat 0.03g  
Cholesterol 0mg 0%
Sodium 212mg 9%
Potassium 417mg 12%
Total Carbs 53.81g 14%
Dietary Fiber 6.4g 21%
Sugars 3.31g 2%
Protein 9.82g 16%
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