Tuna with Avocado Green Goddess Aioli

Lee Harrelson

The aioli features heart-healthy avocado, which contributes vitamin E to this dish. But the real nutritional standout is the tuna, which is rich in niacin.

Yield: 4 servings (serving size: 1 tuna steak and about 2 1/2 tablespoons aioli)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 234
  • Calories from fat: 24%
  • Fat: 6.1g
  • Saturated fat: 1.8g
  • Monounsaturated fat: 2.6g
  • Polyunsaturated fat: 1.2g
  • Protein: 39g
  • Carbohydrate: 6.1g
  • Fiber: 1.3g
  • Cholesterol: 82mg
  • Iron: 2.4mg
  • Sodium: 581mg
  • Calcium: 82mg

Ingredients

  • Aioli:
  • 1/4 cup fat-free sour cream
  • 2 tablespoons chopped fresh cilantro
  • 1 tablespoon chopped fresh basil leaves
  • 1 tablespoon chopped fresh flat-leaf parsley
  • 6 tablespoons chopped ripe peeled avocado
  • 2 tablespoons fat-free mayonnaise
  • 1 teaspoon fresh lemon juice
  • 1/4 teaspoon salt
  • 1 garlic clove, chopped
  • Tuna:
  • 3/4 teaspoon ground coriander
  • 1/2 teaspoon salt
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon chili powder
  • 1/8 teaspoon freshly ground black pepper
  • 4 (6-ounce) tuna steaks (about 1 inch thick)
  • Cooking spray

Preparation

  1. To prepare aioli, combine first 9 ingredients in a blender; process until smooth.
  2. To prepare tuna, combine coriander and next 5 ingredients (through pepper) in a small bowl; sprinkle spice mixture evenly over tuna.
  3. Heat a grill pan over medium-high heat. Coat pan with cooking spray. Add tuna; cook 2 minutes on each side or until medium-rare or desired degree of doneness. Serve with aioli.
  4. Wine Note: Tuna, like salmon, is a fish capable of handling lighter red wines, especially when it's grilled. A to Z Wineworks Willamette Valley Pinot Noir 2004 ($16) from Oregon is a great value. Along with red raspberry and strawberry fruit, this supple wine offers peppery spice that marries well with the chili, cumin, and coriander coating the tuna steak. -Jeffery Lindenmuth
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