Grilled Tuna Steaks with Roasted Corn and Tomato Salsa Recipe

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Grilled Tuna Steaks with Roasted Corn and Tomato Salsa
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Ingredients:

Directions:

  1. First make the salsa. Preheat the broiler. While it is heating, prepare the corn. Holding each ear upright, cut off the kernels with a sharp knife. Heat a large heavy-based skillet or frying pan without any fat over high heat until almost smoking. Add the kernels and dry-roast until tender, smoky and dark, tossing continuously as they tend to stick, 4 to 5 minutes. Cook the peppers under the broiler, turning them until the skin chars and bursts, 7 to 10 minutes. Put them in a plastic bag and leave to sweat and cool so the skins loosen. Peel the peppers, discarding cores and seeds. Dice the flesh.
  2. Heat 1 tablespoon of the olive oil in a large frying pan. Add the onion and saute until soft but not brown, 3 to 4 minutes. Take the pan from the heat and stir in the roasted corn, chopped tomatoes, sun-dried tomatoes, diced peppers, vinegar and remaining oil. Heat, stirring, until hot. Take from the heat and keep warm.
  3. Rinse fish steaks and pat dry with paper towels. Brush with half the oil, season with salt and pepper and set on oiled grill pan or grill. Broil 3 to 4 minutes. Turn steaks over, brush with the remaining oil and grill until done to taste, 2 to 3 minutes longer.
  4. Meanwhile, stir the cilantro and lime juice into the salsa, taste and adjust seasoning. Make a bed of salsa on 4 warmed plates and place a tuna steak on top of each. Serve at once.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 564.37 Kcal (2363 kJ)
Calories from fat 234.62 Kcal
% Daily Value*
Total Fat 26.07g 40%
Cholesterol 83.33mg 28%
Sodium 120.1mg 5%
Potassium 1081.64mg 23%
Total Carbs 25.37g 8%
Sugars 6.95g 28%
Dietary Fiber 4.72g 19%
Protein 52.95g 106%
Vitamin C 78.8mg 131%
Vitamin A 6.6mg 219%
Iron 266.1mg 1478%
Calcium 38mg 4%
Amount Per 100 g
Calories 135.22 Kcal (566 kJ)
Calories from fat 56.21 Kcal
% Daily Value*
Total Fat 6.25g 40%
Cholesterol 19.96mg 28%
Sodium 28.77mg 5%
Potassium 259.15mg 23%
Total Carbs 6.08g 8%
Sugars 1.67g 28%
Dietary Fiber 1.13g 19%
Protein 12.69g 106%
Vitamin C 18.9mg 131%
Vitamin A 1.6mg 219%
Iron 63.7mg 1478%
Calcium 9.1mg 4%

* 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

  • 12.7
    Points
  • 14
    PointsPlus

Good Points

  • saturated fat free,
  • very low sodium,
  • low cholesterol

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