Seared Tuna Sandwich with Balsamic Onions
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
-
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.
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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.
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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.
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