Seared Tuna Sandwich with Balsamic Onions

Seared Tuna Sandwich with Balsamic OnionsRecipe
Randy Mayor; Melanie J. Clarke

Yield:

4 servings (serving size: 1 sandwich)

Recipe from

Cooking Light

Nutritional 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

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

Preparation

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.

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.

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.