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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.

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

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

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