Grilled Tuna over Lemon-Mint Barley Salad Recipe

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Grilled Tuna over Lemon-Mint Barley Salad
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Ingredients:

Directions:

  1. Combine 1/2 cup mint, lemon rind, 4 teaspoons lemon juice, 1/4 teaspoon salt, pepper, and garlic in a shallow dish; add tuna, turning to coat.
  2. Cover and refrigerate 30 minutes.
  3. Combine 1/4 teaspoon salt and water in a medium saucepan; bring to a boil.
  4. Stir in barley; cover, reduce heat, and simmer 30 minutes or until liquid is absorbed.
  5. Remove from heat; cover and let stand 5 minutes.
  6. Spoon barley into a large bowl; cool slightly.
  7. Add remaining 1/4 cup mint, tomato, green onions, capers, and olives; stir well to combine.
  8. Combine remaining 1/4 teaspoon salt, remaining 2 tablespoons lemon juice, and oil, stirring well with a whisk.
  9. Drizzle over barley mixture; toss gently to coat. Set aside.
  10. Prepare grill or broiler.
  11. Place tuna steaks on a grill rack or broiler pan coated with cooking spray; cook 2 minutes on each side until tuna steaks are medium-rare or until desired degree of doneness.
  12. Spoon about 1 1/2 cups barley mixture onto each of 4 plates; top each serving with 1 tuna steak.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 300.11 Kcal (1257 kJ)
Calories from fat 53.82 Kcal
% Daily Value*
Total Fat 5.98g 9%
Cholesterol 14.06mg 5%
Sodium 673.17mg 28%
Potassium 721.42mg 15%
Total Carbs 45.32g 15%
Sugars 4.55g 18%
Dietary Fiber 13.62g 54%
Protein 14g 28%
Vitamin C 34mg 57%
Vitamin A 2.2mg 74%
Iron 268.3mg 1491%
Calcium 140.6mg 14%
Amount Per 100 g
Calories 77.26 Kcal (323 kJ)
Calories from fat 13.86 Kcal
% Daily Value*
Total Fat 1.54g 9%
Cholesterol 3.62mg 5%
Sodium 173.3mg 28%
Potassium 185.72mg 15%
Total Carbs 11.67g 15%
Sugars 1.17g 18%
Dietary Fiber 3.51g 54%
Protein 3.6g 28%
Vitamin C 8.8mg 57%
Vitamin A 0.6mg 74%
Iron 69.1mg 1491%
Calcium 36.2mg 14%

* 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

  • 5.7
    Points
  • 7
    PointsPlus

Good Points

  • low fat,
  • saturated fat free,
  • low cholesterol,
  • good source of fiber

Bad Points

  • High in Sodium

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