simple, fast and delicious!
Tuna with Avocado Green Goddess Aioli
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)
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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
- 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
- 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
- To prepare aioli, combine first 9 ingredients in a blender; process until smooth.
- To prepare tuna, combine coriander and next 5 ingredients (through pepper) in a small bowl; sprinkle spice mixture evenly over tuna.
- 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.
- 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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