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Seared Tuna Sandwich with Balsamic Onions Recipe

Seared Tuna Sandwich with Balsamic Onions Recipe

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Seared Tuna Sandwich with Balsamic Onions

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Ingredients

Count

Nutrition

225

Calories

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Ingredients:

Serving

2 tsp butter
2 cups vertically sliced onion
1 1/2 tbsp balsamic vinegar
1/4 tsp dried thyme
1 tbsp all-purpose flour
1/2 tsp salt
1/4 tsp garlic powder
1/4 tsp black pepper
4 (6-oz) tuna steaks (about1/2 inch thick )
cooking spray
4 tsp dijon mustard
4 (2-oz) whole wheat hamburger buns
4 curly leaf lettuce leaves
4 (1/4-inch- thick) slices tomato

Directions:

Melt butter in a medium skillet over medium-high heat. Add onion; sauté 5 minutes. Stir in vinegar and thyme; cover and cook 5 minutes, stirring occasionally.
While onion cooks, combine flour, salt, garlic powder, and pepper in a shallow dish. Dredge fish in flour mixture. Heat a large nonstick skillet coated with cooking spray over medium-high heat. Add fish; cook 3 minutes on each side or until desired degree of doneness.
Spread 1 teaspoon mustard over top half of each bun. Layer 1 lettuce leaf, 1 fish steak, 1 tomato slice, and 1/4 cup onion mixture on bottom half of each bun. Top with top halves of buns.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	224.92 Kcal (942 kJ)
Calories from fat	39.72 Kcal
		% Daily Value*
Total Fat	4.41g	7%
Cholesterol	18.98mg	6%
Sodium	563.49mg	23%
Potassium	921.64mg	20%
Total Carbs	16.86g	6%
Sugars	5.68g	23%
Dietary Fiber	8.55g	34%
Protein	15.81g	32%
Vitamin C	25.2mg	42%
Vitamin A	0.9mg	29%
Iron	44.5mg	247%
Calcium	236.1mg	24%

Amount Per 100 g
Calories	44.84 Kcal (188 kJ)
Calories from fat	7.92 Kcal
		% Daily Value*
Total Fat	0.88g	7%
Cholesterol	3.78mg	6%
Sodium	112.32mg	23%
Potassium	183.72mg	20%
Total Carbs	3.36g	6%
Sugars	1.13g	23%
Dietary Fiber	1.7g	34%
Protein	3.15g	32%
Vitamin C	5mg	42%
Vitamin A	0.2mg	29%
Iron	8.9mg	247%
Calcium	47.1mg	24%

* 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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