Healthy Recipes
Authored By:  Polly Pitchford, Full Spectrum Health™
An Omega-3 favorite. Leftovers are wonderful on a bed of salad greens the next day.
Diet Types: Low Fat, Low Sodium
Ingredients:
  • 2 4oz. fillets fresh tuna
  • 1 tablespoons extra virgin olive oil
  • 3 tablespoons Balsamic Vinegar
  • 1/4 teaspoon black pepper
  • 1/4 teaspoon dried rosemary, crumbled
  • 1 tablespoon low sodium Tamari
  • chopped green onions for garnish
  • Serves: 4
    Cooking Time: 30 minutes - one hour
    Instructions:
    Mix the oil, vinegar, pepper, Tamari and rosemary together in a shallow dish. Place the tuna steaks in the marinade, turning once to coat. Cover and let marinate 30 minutes. Preheat oven to 400 degrees. Place tuna on foil-lined pan. Brush with marinade and bake for 8 minutes. Turn fillets, brush again and bake another 4 minutes, or until red is almost gone. (Basic cooking time for fish is 10 minutes per 1” thickness). Garnish with scallions and serve.

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    Nutrition Facts

    Serving Size: 1
    Servings per Recipe: 4
    Amount Per Serving 
    Calories 103
    Calories from Fat 37
     % Daily Value*
    Total Fat 4g6%
      Saturated Fat 1g4%
      Mono Fat 3g 
      Poly Fat 0g 
    Cholesterol 32mg11%
    Sodium 109mg5%
    Total Carbs 1g0%
      Dietary Fiber 0g0%
    Protein 15g 
    Iron7%
    Calcium2%
    Vitamin C1%
    Vitamin E2%
    Vitamin A0%
    Vitamin B-1220%
    Vitamin B-625%
    Pantothenic acid3%
    Niacin50%
    Riboflavin6%
    Folate1%
    Selenium45%
    Manganese5%
    Copper5%
    Zinc4%
    Potassium8%
    Phosphorus15%
    Magnesium7%
    * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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