02-18-2005, 06:32 AM
Peppered Tuna Steaks
4 (4 oz.) portions of fresh tuna steaks (swordfish or mahi mahi)
1 cup chicken stock (broth)
2 Tbl. black peppercorns, crushed
3 Tbl. balsamic vinegar
1 red bell pepper, sliced into thin strips
1 Tbl. cornstarch dissolved in 2 Tbl. water
1/2 red onion, sliced into thin strips
1 (10 oz.) pkg. mixed salad greens or mix romaine, red leaf and bibb lettuce
Press the tuna steaks into the peppercorns. You want just about 1/2 to 1 teaspoon of crushed peppercorns on each side of the tuna. Sear the tuna on both sides in a non-stick pan. You can use a little pan spray if you wish, but it isn't necessary. Place the tuna steaks in a preheated 350° oven. Bake until desired doneness is achieved (about 10 minutes).
Meanwhile, sauté the red pepper and red onion in the chicken stock. Cook until tender. Add the vinegar and cornstarch dissolved in water and bring back to a boil while stirring constantly. Remove from the stove.
Divide the greens on dinner plates - about 1 heaping cup per person. Set the fish on top of the greens. Spoon the warm dressing over the top of the fish and let it run down on top of the greens. Serve with warm bread.
Yield:4 servings
PER SERVING: CALORIES 215 FAT 5.7g SATURATED FAT 1.4g SODIUM 206mg CARBOHYDRATE 13g PROTEIN 28g CHOLESTEROL 42mg FIBER 2.8g
4 (4 oz.) portions of fresh tuna steaks (swordfish or mahi mahi)
1 cup chicken stock (broth)
2 Tbl. black peppercorns, crushed
3 Tbl. balsamic vinegar
1 red bell pepper, sliced into thin strips
1 Tbl. cornstarch dissolved in 2 Tbl. water
1/2 red onion, sliced into thin strips
1 (10 oz.) pkg. mixed salad greens or mix romaine, red leaf and bibb lettuce
Press the tuna steaks into the peppercorns. You want just about 1/2 to 1 teaspoon of crushed peppercorns on each side of the tuna. Sear the tuna on both sides in a non-stick pan. You can use a little pan spray if you wish, but it isn't necessary. Place the tuna steaks in a preheated 350° oven. Bake until desired doneness is achieved (about 10 minutes).
Meanwhile, sauté the red pepper and red onion in the chicken stock. Cook until tender. Add the vinegar and cornstarch dissolved in water and bring back to a boil while stirring constantly. Remove from the stove.
Divide the greens on dinner plates - about 1 heaping cup per person. Set the fish on top of the greens. Spoon the warm dressing over the top of the fish and let it run down on top of the greens. Serve with warm bread.
Yield:4 servings
PER SERVING: CALORIES 215 FAT 5.7g SATURATED FAT 1.4g SODIUM 206mg CARBOHYDRATE 13g PROTEIN 28g CHOLESTEROL 42mg FIBER 2.8g