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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