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Tuna with Coriander Mayonnaise

Yield 4 servings (serving size: 1 steak and about 1 tablespoon mayonnaise mixture)
A rule of thumb for cooking fish is to cook it about 8 to 10 minutes per inch thickness of fish. If you like such fish as tuna and salmon more on the rare side, decrease that time by a minute or two.

Ingredients

  • 2 tablespoons light mayonnaise
  • 4 teaspoons fat-free milk
  • 1 tablespoon plain fat-free yogurt
  • 1/8 teaspoon ground coriander
  • 1/8 teaspoon freshly ground black pepper
  • 1/4 cup coriander seeds
  • 1/2 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 4 (6-ounce) tuna steaks (about 3/4 inch thick)
  • Cooking spray

Nutrition Information

  • calories 286
  • caloriesfromfat 0.0 %
  • fat 11.4 g
  • satfat 2.2 g
  • monofat 0.0 g
  • polyfat 0.0 g
  • protein 40.8 g
  • carbohydrate 3.9 g
  • fiber 1.5 g
  • cholesterol 67 mg
  • iron 2.6 mg
  • sodium 422 mg
  • calcium 50 mg

How to Make It

  1. Combine first 5 ingredients. Chill. Place seeds in a heavy-duty zip-top plastic bag; seal. Crush seeds with a rolling pin. Sprinkle salt and 1/4 teaspoon pepper over steaks; press crushed coriander onto both sides of steaks.

  2. Coat a large nonstick skillet with cooking spray; place over medium-high heat until hot. Add steaks; cook 4 minutes on each side until medium-rare or to desired degree of doneness. Serve fish with mayonnaise mixture.

  3. carbo rating: 2

The Complete Step-by-Step Low Carb Cookbook