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.