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| Recipe: Poached Tuna with Lemon |
Servings: 4
Preparation Time: 10 min.
Cooking Time: 10 min.
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| |
| Ingredients: |
- 4 tuna steak, about 6 oz each
- 4 tsp. olive oil
- 3 clove garlic, minced
- 1/2 tsp. thyme
- 1/3 cup dry white wine or clam juice
- 1 lemon, thinly sliced
- aluminum foil
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| Cooking Directions: |
Preheat oven to 375° F. Rub tuna with oil and garlic.
Sprinkle with thyme, and salt and pepper to taste. Place tuna in a baking
pan. Add wine and top fish with lemon slices. Cover
pan tightly with aluminum foil. Bake 10-15 minutes or until tuna
is brown outside and slightly pink inside. |
| |
| Per Serving:
calories 473, fat 8.1g, calories from fat 15%, protein 87.6g, cholesterol 186.1mg, dietary fiber 0.9g
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| Nutrients |
Exchanges |
| Calories |
473 |
Milk Exchanges |
0.0 |
| Protein |
87.6g |
Vegetable Exchanges |
0.0 |
| Carbohydrates |
3.7g |
Fruit Exchanges |
0.2 |
| Dietary Fiber |
0.9g |
Bread Exchanges |
0.0 |
| Sugar |
1.0g |
Other Carbohydrates/Sugar Exchanges |
0.0 |
| Fat Total |
8.1g |
Lean Meat Exchanges |
0.0 |
| Saturated Fat |
2.0g |
Very Lean Meat/Protein Exchanges |
11.9 |
| Mono-unsaturated Fat |
4.1g |
Fat Exchanges |
1.2 |
| Poly-unsaturated Fat |
1.9g |
| % Calories from Fat |
15% |
|
|
| Cholesterol |
186.1mg |
| Sodium |
148.6mg |
| Vitamins |
Minerals |
| Vitamin A |
64.9IU |
Calcium |
131.8mg |
| Thiamin (B1) |
1.5mg |
Copper |
3.6mg |
| Riboflavin (B2) |
0.6mg |
Iron |
5.5mg |
| Niacin (B3) |
61.2mg |
Magnesium |
139.8mg |
| Vitamin B6 |
3.6mg |
Manganese |
0.8mg |
| Vitamin B12 |
7.5mcg |
Phosphorus |
890.6mg |
| Vitamin C |
19.3mg |
Potassium |
1000.0mg |
| Vitamin E |
6.8IU |
Selenium |
265.4mcg |
| Folate |
39.1mcg |
Sodium |
148.6mg |
| Pantothenic Acid |
1.8mg |
Zinc |
3.6mg |
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