Tuna with Coriander Mayonnaise

recipe
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.

Yield:

4 servings (serving size: 1 steak and about 1 tablespoon mayonnaise mixture)

Recipe from

Nutritional 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

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

Preparation

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.

carbo rating: 2

Note:

The Complete Step-by-Step Low Carb Cookbook

January 2005
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