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Prep Time:30 minsAdditional Time:20 minsTotal Time:50 minsServings:6Yield:6 servingsJump to Nutrition Facts
Prep Time:30 minsAdditional Time:20 minsTotal Time:50 minsServings:6Yield:6 servings
Prep Time:30 mins
Prep Time:
30 mins
Additional Time:20 mins
Additional Time:
20 mins
Total Time:50 mins
Total Time:
50 mins
Servings:6
Servings:
6
Yield:6 servings
Yield:
6 servings
Jump to Nutrition Facts
Cook Mode(Keep screen awake)Ingredients12ouncesfresh or frozen tuna steaks1 ½cupsquinoa3cupswater¼teaspoonsalt1largetomato, chopped1cupcucumber, seeded and chopped½cupcrumbled reduced-fat feta cheese¼cupchopped red onion2tablespoonsolive oil2tablespoonslemon juice1teaspoonhoney½teaspoonsnipped fresh oregano or 1/4 teaspoon dried oregano, crushed¼teaspoonground black pepperNonstick cooking spray⅛teaspoonsalt⅛teaspoonground black pepperFresh oregano leaves
Cook Mode(Keep screen awake)
Ingredients
12ouncesfresh or frozen tuna steaks
1 ½cupsquinoa
3cupswater
¼teaspoonsalt
1largetomato, chopped
1cupcucumber, seeded and chopped
½cupcrumbled reduced-fat feta cheese
¼cupchopped red onion
2tablespoonsolive oil
2tablespoonslemon juice
1teaspoonhoney
½teaspoonsnipped fresh oregano or 1/4 teaspoon dried oregano, crushed
¼teaspoonground black pepper
Nonstick cooking spray
⅛teaspoonsalt
⅛teaspoonground black pepper
Fresh oregano leaves
DirectionsThaw tuna steaks, if frozen. Rinse quinoa well in a fine mesh sieve. Bring water and 1/4 teaspoon salt to boiling. Add quinoa; reduce heat. Cover and simmer 15 minutes or until most of the water is absorbed and quinoa is tender. Drain, if necessary. Spread on a baking sheet to cool slightly.On a serving platter, combine quinoa, tomato, cucumber, feta cheese and red onion.In a screw-top jar, combine olive oil, lemon juice, honey, 1/2 teaspoon oregano and pepper. Cover and shake well to combine. Add to quinoa mixture and toss to combine.Lightly coat a grill pan or large skillet with nonstick cooking spray. Sprinkle tuna steaks with 1/8 teaspoon salt and the pepper. Cook on grill pan over medium-high heat 4 to 6 minutes per 1/2-inch thickness of fish, turning once or until browned on both sides and fish begins to flake when tested with a fork and center is just pink. Thinly slice tuna steaks and serve atop salad. Garnish with fresh oregano.Originally appeared: Diabetic Living Magazine
Directions
Thaw tuna steaks, if frozen. Rinse quinoa well in a fine mesh sieve. Bring water and 1/4 teaspoon salt to boiling. Add quinoa; reduce heat. Cover and simmer 15 minutes or until most of the water is absorbed and quinoa is tender. Drain, if necessary. Spread on a baking sheet to cool slightly.On a serving platter, combine quinoa, tomato, cucumber, feta cheese and red onion.In a screw-top jar, combine olive oil, lemon juice, honey, 1/2 teaspoon oregano and pepper. Cover and shake well to combine. Add to quinoa mixture and toss to combine.Lightly coat a grill pan or large skillet with nonstick cooking spray. Sprinkle tuna steaks with 1/8 teaspoon salt and the pepper. Cook on grill pan over medium-high heat 4 to 6 minutes per 1/2-inch thickness of fish, turning once or until browned on both sides and fish begins to flake when tested with a fork and center is just pink. Thinly slice tuna steaks and serve atop salad. Garnish with fresh oregano.
Thaw tuna steaks, if frozen. Rinse quinoa well in a fine mesh sieve. Bring water and 1/4 teaspoon salt to boiling. Add quinoa; reduce heat. Cover and simmer 15 minutes or until most of the water is absorbed and quinoa is tender. Drain, if necessary. Spread on a baking sheet to cool slightly.
On a serving platter, combine quinoa, tomato, cucumber, feta cheese and red onion.
In a screw-top jar, combine olive oil, lemon juice, honey, 1/2 teaspoon oregano and pepper. Cover and shake well to combine. Add to quinoa mixture and toss to combine.
Lightly coat a grill pan or large skillet with nonstick cooking spray. Sprinkle tuna steaks with 1/8 teaspoon salt and the pepper. Cook on grill pan over medium-high heat 4 to 6 minutes per 1/2-inch thickness of fish, turning once or until browned on both sides and fish begins to flake when tested with a fork and center is just pink. Thinly slice tuna steaks and serve atop salad. Garnish with fresh oregano.
Originally appeared: Diabetic Living Magazine
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Nutrition Facts(per serving)316Calories11gFat31gCarbs22gProtein
Nutrition Facts(per serving)
- Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.
