Blackened Tuna with Tangy Mustard Sauce

14 20 164
Ingredients Minutes Calories
Prep Cook Servings
10 min 10 min 4
Blackened Tuna with Tangy Mustard Sauce
Health Highlights
This dish also works great in a sauté pan on the stove top.

Ingredients


1/2 tsp Cayenne pepper (optional)
1 tsp, ground Thyme, dried
1 tsp Oregano, dried
1 tbsp Paprika
1 tsp Chili powder
1 tsp Black pepper
1/2 tsp Garlic powder
1/2 tsp Salt (optional)
4 steak (4oz) Tuna, yellowfin, raw
4 spray (about 1/3 second) Olive oil cooking spray
1/2 cup Greek yogurt, plain, fat-free
1/4 cup Dijon mustard
1 tbsp Soy sauce
1 tbsp Parsley, fresh (chopped)

Instructions


  1. Prepare an indoor or outdoor grill.
  2. Mix together paprika, chili powder, oregano, thyme, cayenne pepper (optional), ground black pepper, garlic powder, and salt (optional).
  3. Rub each tuna filet with blackening seasoning well on both sides.
  4. Spray the tuna filets with cooking spray and grill 4-5 minutes on each side. Tuna should be slightly pink in the middle.
  5. 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.

Nutrition Facts

Per Portion

Calories 164
Calories from fat 17.5
Calories from saturated fat 4.2
Total Fat 1.9 g
Saturated Fat 0.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.7 g
Monounsaturated Fat 0.9 g
Cholesterol 52 mg
Sodium 869 mg
Potassium 669 mg
Total Carbohydrate 7.1 g
Dietary Fiber 1.9 g
Sugars 1.2 g
Protein 30 g

Dietary servings

Per Portion


Meat 1.3
Milk Alternative 0.2

Energy sources


Pygal15%419.854652708727116.822834807939211%464.00801212298876169.6481480135321674%316.6710087207771255.7412657388377415%11%74%CarbohydratesFatProtein

Meal Type(s)





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