Who says tuna salad needs mayonnaise? Avocado makes a perfect creamy accompaniment to tuna in this tasty and nutritious sandwich.Number of Servings: 2Ingredients: One 6-ounce can chunk light tuna, packed in water, drained and well flaked1 avocado, peeled, pitted, and mashed½ cup diced tomato2 tablespoons lime juice (juice of 1 lime)1 tablespoon fresh chopped cilantro¼ teaspoon ground cuminSalt and freshly ground black pepper2 small whole wheat sub rolls2 large lettuce leavesNutrition Information: 450 calories, 19g fat (3g saturated, 0.5g omega-3), 610mg sodium; 46g carbohydrate, 12g fiber, 30g protein, 10% vitamin A, 50% vitamin C, 10% calcium, 20% iron
Instructions: Combine the tuna, avocado, tomato, lime juice, cilantro, cumin, and salt and pepper to taste in a bowl. Divide the mixture evenly between the sub rolls, top with a lettuce leaf, slice in half, and serve.
Recipe by Janice Newell Bissex, MS, RD & Liz Weiss, MS, RD
Authors, The Moms' Guide to Meal Makeovers
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Seafood Alternatives: salmon, swordfish, halibut, chilean sea bassNumber of Servings: 4Ingredients: 1 pound yellowfin tuna steaks, skinned and cubed1 can low-sodium chicken broth (10-3/4 ounces)1 cup diced potatoes1/2 cup EACH chopped onion, carrots, and celery1/2 cup frozen corn1/2 teaspoon dried basil1/4 teaspoon dried thyme1/2 cup low-fat milk1 tablespoon chopped parsleyInstructions: In a large saucepan, mix broth with 1 can of water. Add potatoes and simmer 10 to 15 minutes until tender. Remove cooked potatoes from broth, reserving liquid. Puree cooked potatoes with 1/4 cup broth. Add tuna, vegetables, seasonings and pureed potatoes to remaining broth in saucepan. Simmer 8 to 10 minutes until fish flakes easily. Stir in milk and heat to serving temperature without boiling. Sprinkle with parsley just before serving.
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Seafood Alternatives: shark, swordfish, salmon or halibutNumber of Servings: 4Ingredients: 2 tablespoons reduced sodium soy sauce2 teaspoons brown sugar1 teaspoon ground cumin1 teaspoon sesame oil or vegetable oil1/4 teaspoon crushed red pepper1 clove garlic, minced4 (4 to 5 oz.) tuna steaks4 green onions, diagonally sliced3 cups cooked ricered pepper slices for garnishInstructions: Combine soy sauce, brown sugar, cumin, sesame oil and red pepper in a 7 x 11 x 2-inch microwave safe baking dish. Add fish and turn to coat both sides. Let marinate 5 to 15 minutes.
Turn steaks over and cover with lid or wax paper. Microwave at 100% power 1-1/2 minutes, rotating dish 1/4 turn. Sprinkle with onions and continue to cook 1-1/2 minutes longer or until fish begins to flake easily when tested with a fork. Let stand, covered for 2 minutes. Serve fish and sauce over rice.
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Number of Servings: 4Ingredients: 4 fish steaks (swordfish, tuna, salmon, halibut), 1-inch thick1 tablespoon plus ½ teaspoon lemon juice1 1/2 cups fresh mushrooms, sliced1/2 cup canned artichoke hearts, chopped2 tablespoons margarine, melted2 tablespoons all-purpose flour1 cup milk1/2 teaspoon paprika1/4 teaspoon saltInstructions: Brush fish with 1 tablespoon lemon juice; sprinkle with salt and 1/4 teaspoon paprika. Arrange in a lightly greased baking dish. Bake at 350°F for 25 minutes or until fish flakes easily when tested with a fork. Meanwhile, saute mushrooms in margarine in a skillet until tender. Sprinkle flour over mushrooms; stir and cook 1 minute. Gradually whisk in milk, stirring constantly. Stir in artichoke hearts. Cook, stirring constantly, until thickened. Add lemon juice and salt. Arrange steaks on a platter and top with sauce. Sprinkle with paprika.
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Scoopers: Baked tortilla chips, cucumber wheels, mini whole wheat pitas, whole grain crackersNumber of Servings: 2Ingredients: One 6-ounce can solid white or light tuna in water, drained and flaked1 small carrot, shredded (about 1/2 cup)3 tablespoons light canola mayonnaiseSalt and pepperNutrition Information: 200 calories, 9g fat (0.5g saturated, 1.5g omega-3), 530g sodium, 6g carbohydrate, 1g fiber, 20g protein, 90% vitamin A
Instructions: Combine the tuna, carrot, mayonnaise, and salt and pepper to taste in a medium bowl and mix well.
To pack for a school lunch, place the tuna salad in a plastic container with a tight-fitting lid. Pack "scoopers" in separate containers.
Source: Janice Newell Bissex, MS, RD & Liz Weiss, MS, RD Cofounders, Meal Makeover Moms.com
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Number of Servings: 4Ingredients: 1/3 cup fat-free mayonnaise2 tablespoons bottled, sun-dried tomato vinaigrette salad1 1/2 tablespoons finely chopped fresh basil1 tablespoon lemon juice1 1/2 pounds swordfish, halibut, shark, tuna, or salmon steaksInstructions: Combine the first four ingredients in a small bowl; mix well. Set aside 4 t. mayonnaise mixture. Brush remaining mixture on both sides of swordfish steaks; set aside.
Coat a grill rack with vegetable cooking spray. Place steaks on grill 4 to 5 inches from medium-hot coals. Grill, turning once, just until fish begins to flake when tested with a fork, allowing about 6 to 8 minutes on each side.
To serve, transfer steaks to serving plates. Top each steak with 1 t. reserved mayonnaise mixture.
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Seafood Alternative: halibut, swordfish or sharkNumber of Servings: 4Ingredients: 4 (5 to 6 oz.) tuna steaks, 3/4 to 1-inch thick3 tablespoons white wine or broth3 tablespoons olive oil2 tablespoons red wine vinegar1/2 teaspoon chopped fresh rosemary or 1/4 teaspoon dried1/2 teaspoon black pepper1/8 teaspoon salt1 clove garlic, minced6 cups packed torn salad greens1 cup halved cherry tomatoesvegetable cooking sprayInstructions: Measure thickness of fish to determine cooking time; place in a glass dish. To make vinaigrette, combine wine and next 5 ingredients in a jar with tight fitting lid. Shake well. Pour 2 tablespoons over fish, add garlic and turn to coat. Marinate 15 to 30 minutes, turning once. Reserve remaining vinaigrette for salad dressing. Coat grill rack with cooking spray and place on grill to heat 1 minute. Place tuna on grill 4 to 6 inches over hot coals. Cover with lid or tent with foil. Cook, turning once, just until tuna begins to flake easily when tested with a fork, about 7 minutes. Discard marinade.
Meanwhile, arrange salad greens on 4 plates. Place hot tuna on greens and add cherry tomatoes. Shake remaining vinaigrette and drizzle over salads.
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Number of Servings: 4Ingredients: 4 tuna steaks (8 oz. each)4 oz. Virginia goats' cheese1 oz. sundried tomatoes8 shiitake mushrooms, stems removed8 large basil leaves2 cloves garlic, finely chopped and mixed with 3 tablespoons olive oil1 1/2 oz. olive oilNutrition Information: Calories: 552
Protein: 40%
Saturated Fat: 13%
Fat: 56%
Carbohydrates: 2%
Instructions: In a hot saute pan, heat 1/2 ounce olive oil. Place the mushroom caps top side down in the hot pan. Sear until slightly crisp, turn and sear briefly. Remove from the heat and set aside.
Preheat oven to 400 degrees.
To assemble: Open butterflied tuna, place on the bottom flap in this order: 1 ounce goats' cheese, 1/4 ounce sundried tomato strips, 2 large shiitake mushrooms and 2 basil leaves. Brush the inside flap with the garlic oil. Close and grind black pepper on both sides. Set aside.
Heat a heavy gauge, oven-proof saute pan large enough to hold the four tuna steaks. When hot, add 1 ounce olive oil. Carefully place the stuffed tuna in the pan. Sear until brown. Turning over may be tricky. Try picking up the tuna with a spatula under the tuna and replace in the pan. Place in oven; bake 5 to 10 minutes or until done. Place on hot plates or platter and keep warm.
Source: Source: "Virginia Waterfront Cusine" Virginia Marine Products Board
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Seafood alternatives: swordfish, shark, halibut, catfish, tilapia or salmon steaksNumber of Servings: 4Ingredients: 1/3 cup pineapple juice1 Tablespoon vegetable oil1 Tablespoon reduced-sodium soy sauceJuice of one lime4 (6-8 oz.) tuna steaks1 cup chopped fresh plums1 cup chopped fresh peaches1/2 cup chopped fresh pineapple1/4 cup finely chopped red bell pepper2 Tablespoons white wine vinegar2 Tablespoons minced fresh mintInstructions: Combine first four ingredients. Arrange tuna steaks in shallow glass dish; pour pineapple juice mixture over steaks. Cover and refrigerate for at least one hour. Meanwhile, combine remaining ingredients in a medium bowl; stir gently. Cover and refrigerate until needed. Coat a grill rack with vegetable cooking spray. Remove tuna from marinade and place on grill 4 to 5 inches above medium-hot coals (discard marinade). Grill just until fish begins to flake easily when tested with a fork, allowing about 10 minutes per inch of thickness, turning once during cooking. Serve at once with fruit salsa.
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May substitute swordfish, shark, tuna, or salmon.Number of Servings: 6Ingredients: 2 pounds halibut steaks, one-inch thick1/3 cup reduced-calorie Caesar salad dressing18 small Romaine lettuce leaves1/4 cup freshly grated Parmesan cheese2 tablespoons Caesar salad style croutonsInstructions: Place halibut in shallow dish. Pour salad dressing over fish. Cover and refrigerate 1 hour, turning once. Remove fish from marinade, set aside. Coat grill rack with vegetable oil cooking spray. Place fish on grill 4-5 inches above medium-hot coals. Grill, brushing with marinade and turning once, just until fish begins to flake when tested with a fork, about 8-10 minutes on each side. To serve, cut fish into 6 serving-size pieces. Arrange 3 lettuce leaves on individual serving plates; place fish on lettuce. Sprinkle each with Parmesan cheese and croutons.
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