LEMON-CAPER TUNA STEAKS
1 teaspoon dried basil
1/8 teaspoon salt
1/8 teaspoon pepper
1 large egg white; lightly beaten
1/4 cup breadcrumbs
2 (6 oz.) tuna steaks (about 3/4-inch thick)
cooking spray
1 teaspoon olive oil
2 cloves garlic (small); minced
1/4 cup lemon juice
1 tablespoon capers
lemon wedges (optional)
1. Combine basil, salt, pepper and egg white in a shallow bowl; stir well. Place breadcrumbs in a shallow dish. Dip tuna in egg white mixture and dredge in breadcrumbs.
2. Coat a large, non-stick skillet with cooking spray; add oil and place over medium heat until hot. Add tuna steaks and cook 2 minutes on each side for medium-rare or until desired doneness. Place tuna on individual plates; set aside and keep warm.
3. Add garlic to skillet and saute 1 minute. Add lemon juice and capers, scraping skillet to loosen browned bits. Pour sauce evenly over each tuna steak and serve with lemon wedges, if desired.
* CHEF'S NOTE: Serve tuna medium-rare because it is moister when slightly pink in the center. If overcooked, tuna will become dry.
Yields 2 servings
CALORIES: 301; PROTEIN: 42g; CARBS: 6g; FAT: 11g; CHOL: 65mg; IRON: 2mg; FIBER: 0g; SODIUM: 588mg; CALC: 24mg.
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