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Baked Tuna Steaks With Artichoke Hearts

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Baked Tuna Steaks With Artichoke Hearts Recipe
Nutrition Facts*
Serving Size
14 Recipe
Servings Per Recipe
4
Amount Per Serving
Calories
477
Calories from Fat
90
% Daily Value
Total Fat
10g
15%
Saturated Fat
2g
10%
Trans Fat
0g
Cholesterol
76mg
25%
Sodium
220mg
9%
Total Carbohydrates
47g
16%
Dietary Fiber
7g
28%
Sugars
2g
Protein
48g
Calcium
26mg
3%

Number of servings: 4

Calories per serving: 477

Preparation time: 25 min

Total time: 45 min

Ingredients

Nonstick cooking spray

1 12 lb tuna steaks, cut into 4 portions

14 cup egg substitute

2 tbsp seasoned bread crumbs

2 tbsp olive oil, divided

2 garlic cloves, minced

8 green onions, sliced with tops included

2 (13 34 oz) cans water-packed artichoke hearts, drained, sliced

1 tsp salt-free Mrs. Dash† Lemon Pepper Seasoning

2 tbsp chopped fresh parsley

1 cup brown rice, cooked according to directions without salt or fat

1 lemon, cut into wedges

Directions

Preheat oven to 350°F.

1. Spray a medium-size baking dish with nonstick cooking spray. Set aside.

2. Rinse tuna steaks and pat dry. Dip steaks in egg substitute and sprinkle both sides with bread crumbs.

3. Spray a large skillet with nonstick cooking spray. Place the skillet over medium-high heat and add 1 tbsp olive oil. When hot, add tuna steaks, garlic, and onions. Cook for 1 to 2 minutes on each side to brown.

4. Place tuna, garlic, and onions in prepared baking dish and add the artichoke hearts around the steaks.

5. Drizzle the remaining 1 tbsp olive oil over the steaks and top with salt-free seasoning.

6. Cover dish with foil and bake for 20 minutes.

7. Top with parsley and serve with hot brown rice and lemon wedges.

Makes 4 servings.

†Other brands listed are the trademarks of their respective owners and are not trademarks of Merck Sharp & Dohme Corp., a subsidiary of Merck & Co., Inc.
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