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Garlic Braised Tuna Steaks

 

65

Yield

4

servings

Prep

15

min

Cook

15

min

Ready

30

min

Trans-fat Free, Good source of fiber, Low Carb
 

Ingredients

4 each tuna steaks
1 inch thick
*
1 each garlic cloves
peeled and cut in thin slivers
8 ounces button onions
peeled
*
1 tablespoon butter
½ cup red wine
*
½ cup water
1 each bay leaves
*
Sauce
1 tablespoon butter
1 tablespoon all-purpose flour
1 tablespoon tomato paste
½ teaspoon thyme
*
1 tablespoon parsley leaves
chopped
1 squeeze lemon juice
*
1 x salt and black pepper
*
Garnish
1 pound spinach
washed and thinly sliced
1 tablespoon butter

Directions

Make small slits in the tuna steaks with a knife and insert a sliver of garlic into each slit.

Heat a browning dish for 3 minutes on High.

Drop in 1T butter and the peeled onions.

Heat for 1 to 2 minutes on High, stirring occasionally, until the onions begin to brown.

Pour in the water and wine.

Transfer the contents of the browning dish to a large casserole.

Add the bay leaf and fish to the casserole, cover loosely and cook for 5 minutes on High.

Remove the fish and onions from the casserole and keep them warm.

Melt 1T butter in small, deep bowl for 30 seconds on High.

Stir in the flour and cook for 1 to 2 minutes on High or until flour is lightly browned.

Pour in the cooking liquid from the fish, and add the tomato paste and thyme.

Cook for 2 to 3 minutes on High, stirring occasionally until thickened.

Add the parsley, lemon juice, salt and pepper, and set aside with the fish.

Melt the remaining butter in a small casserole on High for 30 seconds.

Put in the spinach, cover loosely and cook for 1 to 2 minutes on High.

Spread the spinach onto a serving plate and combine the fish and sauce to re-heat for 30 seconds on High.

Arrange the fish and onions on top of the bed of spinach and pour the sauce over to serve.

 

* not incl. in nutrient facts

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Nutrition Facts

Serving Size 163g (5.7 oz)
Amount per Serving
Calories 23750% of calories from fat
 % Daily Value *
Total Fat 13g 20%
Saturated Fat 7g 33%
Trans Fat 0g
Cholesterol 55mg 18%
Sodium 189mg 8%
Total Carbohydrate 2g 2%
Dietary Fiber 3g 11%
Sugars g
Protein 47g
Vitamin A 258% Vitamin C 57%
Calcium 13% Iron 24%
* based on a 2,000 calorie diet How is this calculated?

 

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