CookingLight diet CookingLight diet

Seared Tuna Sandwich with Balsamic Onions

2 Reviews
ADD YOUR REVIEW
Randy Mayor; Melanie J. Clarke
Yield
4 servings (serving size: 1 sandwich)
Robyn Webb
July 2002
RECIPE BY Cooking Light

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

Nutritional Information

  • Calories 402
  • Caloriesfromfat 17%
  • Fat 7.8g
  • Satfat 2.5g
  • Monofat 2.8g
  • Polyfat 1.4g
  • Protein 46.2g
  • Carbohydrate 35.5g
  • Fiber 3.8g
  • Cholesterol 82mg
  • Iron 4mg
  • Sodium 701mg
  • Calcium 158mg

How to Make It

Step 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.

Step 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.

Step 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.

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