Tuna with Coriander Mayonnaise

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 Oxmoor House

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Nutritional Information

Amount per serving
  • Calories: 286
  • Calories from fat: 0.0%
  • Fat: 11.4g
  • Saturated fat: 2.2g
  • Monounsaturated fat: 0.0g
  • Polyunsaturated fat: 0.0g
  • Protein: 40.8g
  • Carbohydrate: 3.9g
  • Fiber: 1.5g
  • Cholesterol: 67mg
  • Iron: 2.6mg
  • Sodium: 422mg
  • Calcium: 50mg

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. 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. 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
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