Fresh Tuna Steaks on a Bed of Couscous Recipe

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Fresh Tuna Steaks on a Bed of Couscous
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Ingredients
19
Count
Nutrition
561
Calories
Total time
22
Minutes
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Ingredients:

Directions:

  1. In a medium pot place the chicken broth over medium heat and bring to a boil. Add the uncooked couscous, chopped green onion, chopped bell pepper, grated lemon zest, and chick peas. Stir all well. Cover and remove from heat. Set aside.
  2. Heat 4 tablespoons olive oil in a large frypan. Add the fish steaks in a single layer not touching, sprinkle the minced onion and parsley all around and on the tops. Sear the fish about one minute on each side, just so the flesh tightens up and whitens. Using a large turn slip under and turn over gently. Turn the heat to medium low.
  3. Sprinkle on the minced garlic and about 3 tablespoons white wine, and the minced basil leaves.
  4. Sprinkle with salt and pepper lightly.
  5. Keep uncovered and cook another two minutes on each side. Fish should be opaque but not dry.
  6. Place steaks onto a heated platter.
  7. Turn the heat up under the frypan and add remaining white wine. Scrape bottom of pan to get all the bits up.
  8. Add the tomato, olives, capers and toss over the high heat.
  9. Fluff the couscous with a fork, and place on a large platter. Place the tuna steaks nicely on top of all the couscous.
  10. Pour the tomato mixture over the tuna and couscous.
  11. Sprinkle with some fresh chopped basil and the last of the olive oil. Can also sprinkle with a few red pepper flakes.
  12. Serve while hot.
  13. A nice fresh green salad and glass of wine is all you need to complete the meal.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 561.21 Kcal (2350 kJ)
Calories from fat 208.13 Kcal
% Daily Value*
Total Fat 23.13g 36%
Cholesterol 33.08mg 11%
Sodium 683.92mg 28%
Potassium 496.67mg 11%
Total Carbs 55.83g 19%
Sugars 3.63g 15%
Dietary Fiber 4.04g 16%
Protein 27.2g 54%
Vitamin C 31.8mg 53%
Vitamin A 0.4mg 13%
Iron 8.6mg 48%
Calcium 71mg 7%
Amount Per 100 g
Calories 167.55 Kcal (701 kJ)
Calories from fat 62.14 Kcal
% Daily Value*
Total Fat 6.9g 36%
Cholesterol 9.87mg 11%
Sodium 204.18mg 28%
Potassium 148.28mg 11%
Total Carbs 16.67g 19%
Sugars 1.08g 15%
Dietary Fiber 1.21g 16%
Protein 8.12g 54%
Vitamin C 9.5mg 53%
Vitamin A 0.1mg 13%
Iron 2.6mg 48%
Calcium 21.2mg 7%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 12.4
    Points
  • 14
    PointsPlus

Good Points

  • saturated fat free,
  • low cholesterol

Bad Points

  • High in Sodium

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