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

Seared Tuna Sandwich with Balsamic Onions

Randy Mayor; Melanie J. Clarke
Yield 4 servings (serving size: 1 sandwich)

Ingredients

  • 2 teaspoons butter
  • 2 cups vertically sliced onion
  • 1 1/2 tablespoons balsamic vinegar
  • 1/4 teaspoon dried thyme
  • 1 tablespoon all-purpose flour
  • 1/2 teaspoon salt
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon black pepper
  • 4 (6-ounce) tuna steaks (about1/2 inch thick)
  • Cooking spray
  • 4 teaspoons Dijon mustard
  • 4 (2-ounce) whole wheat hamburger buns
  • 4 curly leaf lettuce leaves
  • 4 (1/4-inch-thick) slices tomato

Nutrition Information

  • calories 402
  • caloriesfromfat 17 %
  • fat 7.8 g
  • satfat 2.5 g
  • monofat 2.8 g
  • polyfat 1.4 g
  • protein 46.2 g
  • carbohydrate 35.5 g
  • fiber 3.8 g
  • cholesterol 82 mg
  • iron 4 mg
  • sodium 701 mg
  • calcium 158 mg

How to Make It

  1. Melt butter in a medium skillet over medium-high heat. Add onion; sauté 5 minutes. Stir in vinegar and thyme; cover and cook 5 minutes, stirring occasionally.

  2. While onion cooks, combine flour, salt, garlic powder, and pepper in a shallow dish. Dredge fish in flour mixture. Heat a large nonstick skillet coated with cooking spray over medium-high heat. Add fish; cook 3 minutes on each side or until desired degree of doneness.

  3. Spread 1 teaspoon mustard over top half of each bun. Layer 1 lettuce leaf, 1 fish steak, 1 tomato slice, and 1/4 cup onion mixture on bottom half of each bun. Top with top halves of buns.