share. The Brookshire's Blog

Healthy Living: Yellowfin Tuna with Pepper Garlic Crust


Yellowfin Tuna with Pepper Garlic CrustWhen we think about eating tuna, most of us think about tuna in a can.  While I have eaten plenty of tuna, I had never eaten a tuna filet until recently.  Tuna is very nutritional as a serving contains 179 calories, 1 gram of fat, zero carbs and 39 grams of protein.  A tuna fish sandwich has always been a staple around our house.

While dining out recently, I decided to be daring and try a seared tuna steak.  I’ve always eaten a lot of fish, but never had a tuna steak.  Wow!  It was light, healthy and delicious!  Since it was seared, it had the consistency of a tender steak rather than the flakiness of fish.  I liked it so much that I have prepared it at home several times over the past few weeks.  I found a great recipe at one of our recipe kiosks in our store.  These kiosks can be found in several of our stores and are a great resource for recipes.  Next time you want to cook a healthy meal try this easy and quick to prepare recipe:

Yellowfin Tuna with Pepper Garlic Crust
Servings:  4
Prep Time: 5 min.
Cook: 5 min.

Ingredients:
Canola Oil
4 (8oz.) Tuna Steaks, 1 ½ inch thick
1/2  Tbs Salt
1/2 Tbs Crushed Black Peppercorns
1  Tbs Olive Oil
1 Clove Garlic, Peeled and Chopped

Directions:
Brush steaks with olive oil.  Season with crushed black pepper and salt.
Heat oil in skillet over high heat; add garlic and brown.
Add tuna steaks and sear to desired doneness.  Cook 2 min. on each side for rare center; 3 to 5 min. on each side for medium center; 5 to 8 min. each side for well-done center.

Nutritional Information: Calories 278,Total Fat 6g, Saturated Fat 1g, Carbs 1g, Protein 53g


Product Talk

Each Monday we feature a new or interesting product.

Healthy Living

Tips on maintaining a healthy lifestyle, every Tuesday.

Shop the Sale

On Wednesdays, get a tip or idea on using an item in the circular.

Family Matters

Ideas for the whole family come to you every Thursday.

Dine In

Stop fighting the crowds, save money and dine in, every Friday.

Mi Blog Hispano

De Todo un Poco
Subscribe via RSS