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How to Make Blackened Tuna with Tangy Mustard Sauce
This dish also works great in a sauté pan on the stove top.
15 min prep time
4servings
1 tuna fillet
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Step-By-Step Instructions:
- Prepare an indoor or outdoor grill.
- Mix together paprika, chili powder, oregano, thyme, cayenne pepper (optional), ground black pepper, garlic powder, and salt (optional).
- Rub each tuna filet with blackening seasoning well on both sides.
- Spray the tuna filets with cooking spray and grill 4-5 minutes on each side. Tuna should be slightly pink in the middle.
- In a small bowl, whisk together yogurt, mustard and soy sauce. Divide sauce evenly among the 4 tuna filets and top right before serving and sprinkle with chopped fresh parsley.
Nutrition facts
4 Servings
-
Serving Size
1 tuna fillet
- Amount per serving Calories 200
-
Total Fat
6g
- Saturated Fat 1.5g
- Trans Fats 0g
- Cholesterol 40mg
- Sodium 470mg
-
Total Carbohydrate
6g
- Dietary Fiber 2g
- Total Sugars 0g
- Added Sugars 0g
- Protein 30g
- Potassium 0mg
- Phosphorous 0mg
Ingredients
cayenne pepper (optional)
1/2 tsp
dried thyme (dried)
1 tsp
dried oregano (dried)
1 tsp
paprika
1 tbsp
chili powder
1 tsp
black pepper
1 tsp
garlic powder
1/2 tsp
salt (optional)
1/2 tsp
tuna filets (divided into 4 4-oz filets)
1 lbs
nonstick cooking spray
1
plain Greek style yogurt (non-fat)
1/2 cup
Dijon Mustard
1/4 cup
soy sauce
1 tbsp
fresh parsley (chopped)
1 tbsp
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