Grilled Tuna with Tomatoes and Olives
[typical values per 100g]:
Protein: 42.3 g
Carbohydrates: 84.3 g
Sugars: 31.1 g
Fat: 14.0 g
Saturated Fat: 1.6 g
Fiber: 10.8 g
Sodium: 646.0 mg
Preparation: 10 Minutes
Cook Time: 20 Minutes
Storage Info: N/A
1. Please note that cooking times may vary depending on what variety of rice is used, i.e., instant (one minute), short-cooking (10 to 20 minutes), or long-cooking (45 minutes).
2. Prepare rice according to package directions, replacing 4 fluid ounces of the water (1/2 cup) with chicken stock. Keep warm.
3. Lightly oil the grill rack with canola oil, then preheat grill.
4. Rinse the fish and pat dry with a paper towel. Season with salt and pepper to taste.
5. Grill the fish until browned but still translucent in the center, 3 to 5 minutes per side for medium-rare.
6. Transfer the fish to a platter and keep warm.
7. Meanwhile, in a small saucepan over medium-high heat, cook the tomatoes (drained), vinegar, wine, and bay leaves until the mixture forms a thick sauce, 5 to 6 minutes.
8. Chop olives and stir them into the sauce. Cook for one minute. Spoon the sauce over the tuna to serve.
9. Asparagus spears may also be prepared during this time: Wash and trim spears, if using fresh, and steam in a small amount of water on the stovetop or in the microwave until crisp tender.
10. Place tuna on a bed of hot cooked rice and spoon sauce over top. Arrange asparagus spears on the side.
11. For dessert, lightly toss together blueberries and melon balls, thawing if frozen. Top with yogurt and sprinkle with almonds.
¼ cup brown rice, uncooked
4 fl oz chicken broth, fat-free, low-sodium
1 tsp canola oil
4 oz tuna fillets, uncooked
⅛ tsp salt and pepper
½ cup tomatoes, diced, canned
1 ½ tsp balsamic vinegar
1 ½ tsp red wine
⅛ tsp bay leaves, ground
4 olives, black
12 pieces asparagus spears, fresh or frozen
½ cup blueberries
1 cup cantaloupe melon balls, fresh or frozen
2 oz yogurt, fat-free, favorite flavor
2 tsp almonds, slivered