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Ингредиенты
- 1 lb yellowfin tuna steaks (1" thick albacore or possibly bigeye tuna may be substituted)
- 1/2 c. freshly-cracked black pepper
- 1/2 lrg onion diced small
- 2/3 c. couscous
- 1/4 c. diced green pepper
- 1 c. chicken stock
- 1 Tbsp. thyme
- 1 Tbsp. parsley
- 1 Tbsp. oregano
- 1 Tbsp. mint
- 1 Tbsp. canola oil
- 1/4 c. diced carrot
- 1 c. boiling water
- 1/2 c. diced yellow pepper
Инструкции
- Preheat grill on high. In a sauce pan boil water and add in couscous. Reduce heat and simmer till water is absorbed.
- 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.
- 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.
- For a medium-rare steak, turn the grill down to medium, after searing the steak and cook approximately 5 to 8 min.
- 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.
- Serve tuna on a bed of the couscous and vegetable mix.
- This recipe yields 2 servings.
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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% |
