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Blackened Tuna with Tangy Mustard Sauce
15 min prep time
10 min cook time
4servings
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
10 min cook time
4servings
1 tuna fillet
Print Recipe >
Step-By-Step Instructions:
-
Prepare an indoor or outdoor grill.
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Mix together paprika, chili powder, oregano, thyme, cayenne pepper (optional), ground black pepper, garlic powder, and salt (optional).
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Rub each tuna filet with blackening seasoning well on both sides.
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Spray the tuna filets with cooking spray and grill 4-5 minutes on each side. Tuna should be slightly pink in the middle.
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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 220
- % Daily value*
-
Total Fat
6g
8%
- Saturated Fat 1.5g 8%
- Trans Fats 0g
- Cholesterol 60mg 20%
- Sodium 470mg 20%
-
Total Carbohydrate
3g
1%
- Dietary Fiber 1g 4%
- Added Sugars 0g 0%
- Protein 36g
- Potassium 720mg 15%
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
Ahi tuna fillets (divided into 4, 4-oz fillets)
1 lbs
nonstick cooking spray
1 spray, 0.25g
Plain Nonfat Greek yogurt
2 tbsp
Dijon Mustard
1 tbsp
lower sodium soy sauce
1 tsp
fresh parsley (chopped)
1 tbsp
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