Monday, February 13, 2012

Quick & Easy: Grilled Tuna Steak with Dill White Sauce

Indoor grilling can't get much easier, and tasty, than this!

Serves - 2   /  Serving Size - 1 steak (approx. 4oz)
Preparation Time: <5 minutes
Cooking Time: approx. 10 minutes (depending on the thickness of the steak)

2 tuna steaks
1 fresh lemon cut in half
dill white sauce*

1.  Preheat indoor grill to sear setting.  Spray grill with nonstick cooking spray.

2.  Place tuna steaks on grill.  Cook each side approximately 5 minutes or until tuna is no longer pink.

3.  Transfer to plate, squeeze lemon juice over tuna and then top with dill white sauce.

*Dill White Sauce

2 Tblspn butter or margarine [used Benecol]
2 Tlbspn flour
1-1/2 cup milk [used low-fat milk]
salt & pepper to taste

1.  In medium saucepan melt butter and then gradually add flour.

2.  Using a whisk, gradually add milk to butter/flour mixture while continually stirring with whisk so sauce is not lumpy.

3.  Season to taste with salt & pepper.  Add dill (cook's discretion as to amount used).  Let sauce simmer, stirring occasionally, till thickened.

4.  Pour over plated tuna steaks and serve.

Exchanges:  1 very lean meat
Calories - 120 [w/sauce - 162]                   Sodium -  40mg  [w/sauce - 140mg]
 Total Fat - 1g [w/sauce - 4g]                    Total Carbs - 0.0g [w/sauce - 2.6g]
  Saturated Fat - 0.0g [w/ - 0.8g]                 Dietary Fiber - 0.0g [w/sauce - 0.1g]
   Trans Fat - 0.0g                                           Sugar - 0.0g  [w/sauce - 1.24g]
Cholesterol - 50mg [w/sauce - 52mg]         Protein - 26g [w/sauce - 27.09g]

Source: my own creation


  • It had been a while since cooking tuna steaks and I forgot you don't need a large steak for two people!  Needless to say, if you buy a steak this size, cut it in half and you will have dinner for two.
  • If you don't want to use flour to make your white sauce, you can use cornstarch instead.

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