ArrowDownFill 1arrow-small-lineFill 1Cooking Light - EasyCooking Light - FastCooking Light - So GoodCooking Light - How-ToCooking Light - Staff FaveCooking Light Badge - Wow!GroupClose IconEmailEmpty Star IconLike Cooking Light on FacebookFull Star IconShapePage 1 Copy 3Page 1 Copy 2Grid IconHalf Star IconFollow Cooking Light on InstagramList IconMenu IconPrintSearch IconSpeech BubbleFollow Cooking Light on SnapchatFollow Cooking Light on TwitterWatch Cooking Light on YouTubeplay-iconWatch Cooking Light on Youtube

Caribbean Tuna

Yield 4 servings.

Ingredients

  • 1 1/2 cups chopped fresh pineapple
  • 1 cup quartered cherry tomatoes
  • 1/2 cup finely chopped green pepper
  • 2 tablespoons rice vinegar
  • 1/2 teaspoon curry powder
  • 1/4 teaspoon ground red pepper
  • 1/2 cup frozen orange juice concentrate, thawed and undiluted
  • 1/2 cup water
  • 2 tablespoons minced fresh thyme
  • 2 teaspoons olive oil
  • 1 teaspoon freshly ground pepper
  • 4 cloves garlic, minced
  • 4 (4-ounce) tuna steaks (1 inch thick)
  • Vegetable cooking spray
  • 1 1/2 cups water
  • 1/4 teaspoon salt
  • 1 cup couscous, uncooked

Nutrition Information

  • calories 410
  • caloriesfromfat 17 %
  • fat 7.9 g
  • satfat 1.7 g
  • monofat 2.5 g
  • polyfat 2.2 g
  • protein 33.5 g
  • carbohydrate 51.7 g
  • fiber 0.0 g
  • cholesterol 43 mg
  • iron 0.0 mg
  • sodium 202 mg
  • calcium 0.0 mg

How to Make It

  1. Combine first 6 ingredients in a medium bowl, stirring well. Cover and set aside.

  2. Combine concentrate and next 5 ingredients; reserve one-half of mixture. Pour remaining mixture into a heavy-duty, zip-top plastic bag; add fish. Seal bag, and shake lightly until fish is well coated. Marinate in refrigerator up to 3 hours, turning bag occasionally.

  3. Remove fish from marinade, discarding marinade. Coat a nonstick skillet with cooking spray; place over medium-high heat until hot. Add fish; cook 2 to 3 minutes on each side or until browned. Add reserved juice mixture to skillet. Bring to a boil; reduce heat, and simmer 10 to 12 minutes or until fish flakes easily when tested with a fork.

  4. Bring 1 1/2 cups water and salt to a boil in a small saucepan; stir in couscous. Remove from heat; cover and let stand 5 minutes. Fluff with a fork.

  5. To serve, place couscous evenly on 4 plates; top couscous with fish. Spoon any remaining pan juices over fish and couscous. Top evenly with reserved pineapple mixture.

Oxmoor House Cooking Light Collection