Greek Tuna Steaks with Oregano and Thyme

8 25 251
Ingredients Minutes Calories
Prep Cook Servings
15 min 10 min 4
Greek Tuna Steaks with Oregano and Thyme
Health Rating
Quick high-protein dinner.

Ingredients


1 tsp Olive oil (some for cooking spray)
1 1/2 tsp Oregano, dried (fresh, chopped)
3/4 tsp Thyme, fresh (fresh, chopped)
1/2 tsp Salt
1/4 tsp Black pepper
680 gm Tuna, bluefin, raw
1 spray (about 1/3 second) Olive oil cooking spray
4 lemon wedge Lemon (to serve)

Instructions


1. Combine olive oil, oregano, thyme, salt and pepper in a small bowl, and rub evenly over the tuna steaks. Cover tuna steaks, and marinate in refrigerator 15 minutes.

 

2. Heat a large grill pan coated with cooking spray over medium-high heat. Add the tuna steaks, and cook for 5 minutes on each side or until steaks reach desired degree of doneness. Serve tuna steaks with lemon wedges and your choice of side. Enjoy!

Notes:

Quick Tips:

Safety

Never eat seafood that is raw, or not cooked through. Internal temperature of fish should be 158F or 70C degrees and for shellfish 165F or 74C degrees.


Nutritional Highlights:

Tuna

High in omega 3 fatty acids both, DHA and EPA which are excellent for brain health and inflammation. However, tuna can be high in mercury as well. Consume 1-2 times per week only and avoid during pregnancy/ breastfeeding.


Nutrition Facts

Per Portion

Calories 251
Calories from fat 86
Calories from saturated fat 20.9
Total Fat 9.6 g
Saturated Fat 2.3 g
Trans Fat 0 g
Polyunsaturated Fat 2.6 g
Monounsaturated Fat 3.6 g
Cholesterol 65 mg
Sodium 363 mg
Potassium 448 mg
Total Carbohydrate 1.3 g
Dietary Fiber 0.6 g
Sugars 0.0 g
Protein 40 g

Dietary servings

Per Portion


Meat 1.9

Energy sources


Pygal2%385.57514873536417107.4272861184571634%462.1011441579274164.0247739643562964%300.0327234822878231.128896832587634%64%CarbohydratesFatProtein