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Ингредиенты
- 3/4 lb tuna loin or possibly steaks, 1" thick
- 4 tsp extra virgin olive oil
- 2 tsp chili pwdr
- Â Â Salt to taste
- 1/4 c. chopped cilantro
- 8 x fresh tomatillos - (to 9)
- 4 x green onions chopped
- 3 x garlic cloves chopped or possibly pressed
- 3/4 c. finely-diced red bell pepper
- 2 x fresh or possibly pickled jalapeno chiles cored, seeded,
- Â Â and chopped - (2 to 4)
- 1 can black beans - (15 ounce) rinsed, liquid removed
- 2 Tbsp. lime juice
- 8 x crisp taco shells warmed
- 1 c. plain nonfat yogurt or possibly reduced-calorie
- Â Â lowfat sour cream for garnish
Инструкции
- Seafood Alternatives: swordfish, monkfish, catfish, cod, shrimp
- Rub both sides of the tuna steaks with 2 tsp. of the extra virgin olive oil and sprinkle with chili pwdr. Sprinkle lightly with salt just before cooking. Grill over warm coals, or possibly broil about 2 inches from heat, turning once, till the fish is just barely opaque in the center, 2 to 3 min per side. Break the tuna into flakes and toss with half the cilantro; cover and keep hot.
- Throw away the husks from the tomatillos, wash them and cut into 1/2-inch dice.
- In a 10- to 12-inch frying pan, heat the remaining 2 tsp. oil over medium heat. Add in the onion and garlic and stir till softened, about 4 min. Increase the heat to medium-high. Add in the tomatillos and red pepper and stir till hot, about 2 min more.
- Add in the jalapenos, beans, lime juice and remaining cilantro; stir till warmed, about 2 min. (Don't overcook or possibly the tomatillos will become soupy.) Add in salt to taste.
- Place the tomatillo mix into a shallow serving dish and sprinkle with the tuna. Let each diner spoon the filling into their taco shells, passing the yogurt around separately to add in to taste.
- This recipe yields 4 servings.
- Comments: Teenagers love these hearty tacos for supper - and the filling reheats well for a quick snack. Tart-tasting tomatillos from Mexico look like small green tomatoes wrapped in crackling, papery husks. Use tomatoes if tomatillos are hard to find.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 358g | |
| Recipe makes 4 servings | |
| Calories 571 | |
| Calories from Fat 138 | 24% |
| Total Fat 15.55g | 19% |
| Saturated Fat 5.05g | 20% |
| Trans Fat 0.0g | |
| Cholesterol 42mg | 14% |
| Sodium 102mg | 4% |
| Potassium 2057mg | 59% |
| Total Carbs 68.0g | 18% |
| Dietary Fiber 16.5g | 55% |
| Sugars 9.0g | 6% |
| Protein 42.01g | 67% |
