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| Recipe: Lower Fat Grilled Tuna with Capers |
Servings: 4
Preparation Time: 5 min.
Cooking Time: 15 min.
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| Ingredients: |
- 2 tsp. unsalted butter
- 1/4 cup low calorie mayonnaise
- 2 Tbs. sun dry tomatoes, minced
- 1 Tbs. capers, rinsed and drained
- 4 tuna steak, about 8 oz each
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| Cooking Directions: |
Prepare grill or broiler. Combine butter, mayonnaise and sun dry
tomatoes in a heavy saucepan over low heat. Simmer 10 minutes,
stirring frequently. Remove from heat. Stir in capers and keep
warm. Season tuna with pepper to taste and broil 4-5 minutes per side
or until lightly browned. Serve tuna topped with sauce. |
| |
| Per Serving:
calories 497, fat 11.6g, calories from fat 21%, protein 87.4g, cholesterol 191.3mg, dietary fiber 0.2g
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| Nutrients |
Exchanges |
| Calories |
497 |
Milk Exchanges |
0.0 |
| Protein |
87.4g |
Vegetable Exchanges |
0.2 |
| Carbohydrates |
3.2g |
Fruit Exchanges |
0.0 |
| Dietary Fiber |
0.2g |
Bread Exchanges |
0.0 |
| Sugar |
0.6g |
Other Carbohydrates/Sugar Exchanges |
0.1 |
| Fat Total |
11.6g |
Lean Meat Exchanges |
0.0 |
| Saturated Fat |
3.6g |
Very Lean Meat/Protein Exchanges |
11.9 |
| Mono-unsaturated Fat |
2.8g |
Fat Exchanges |
1.6 |
| Poly-unsaturated Fat |
5.2g |
| % Calories from Fat |
21% |
|
|
| Cholesterol |
191.3mg |
| Sodium |
310.3mg |
| Vitamins |
Minerals |
| Vitamin A |
82.7IU |
Calcium |
117.3mg |
| Thiamin (B1) |
1.3mg |
Copper |
3.4mg |
| Riboflavin (B2) |
0.4mg |
Iron |
5.1mg |
| Niacin (B3) |
61.1mg |
Magnesium |
138.0mg |
| Vitamin B6 |
3.4mg |
Manganese |
0.6mg |
| Vitamin B12 |
7.5mcg |
Phosphorus |
885.7mg |
| Vitamin C |
4.6mg |
Potassium |
1000.0mg |
| Vitamin E |
7.9IU |
Selenium |
261.4mcg |
| Folate |
36.9mcg |
Sodium |
310.3mg |
| Pantothenic Acid |
1.7mg |
Zinc |
3.3mg |
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