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Tuna with Three-Herb Pesto

Tuna with Three-Herb Pesto
  • Prep 25 min
  • Total 25 min
  • Ingredients 11
  • Servings 4

Ingredients

  • 4 tuna, swordfish or other firm fish steaks (4 oz each)
  • 3 teaspoons olive or vegetable oil
  • 1/2 teaspoon salt
  • 1 cup loosely packed fresh cilantro leaves
  • 1/2 cup loosely packed fresh Italian (flat-leaf) parsley leaves
  • 1/4 cup loosely packed fresh basil leaves
  • 4 medium green onions, sliced (1/4 cup)
  • 1 clove garlic, cut in half
  • 2 tablespoons lime juice
  • 1/4 cup 33%-less-sodium chicken broth
  • 1 tablespoon grated Parmesan cheese

Directions

  • 1
    Set oven control to broil. Brush both sides of tuna steaks with 1 teaspoon of the oil. Place on rack in broiler pan. Broil with tops 4 inches from heat 8 to 10 minutes, turning once and sprinkling with 1/4 teaspoon of the salt, until fish flakes easily with fork and is slightly pink in center.
  • 2
    Meanwhile, in food processor bowl with metal blade, place cilantro, parsley, basil, onions, garlic, lime juice, and the remaining 2 teaspoons oil and 1/4 teaspoon salt. Cover and process about 10 seconds or until finely chopped. With processor running, slowly pour in broth and continue processing until almost smooth. Stir in cheese. Serve 3 tablespoons pesto with each tuna steak.

  • Be careful not to overcook the tuna. Cook it just until the tuna flakes. Tuna sometimes retains a slightly pink color, even when thoroughly cooked.

Nutrition Facts

Serving Size: 1 Serving
Calories
210
Calories from Fat
90
Total Fat
10g
15%
Saturated Fat
2g
11%
Trans Fat
0g
Cholesterol
45mg
15%
Sodium
410mg
17%
Potassium
430mg
12%
Total Carbohydrate
3g
1%
Dietary Fiber
0g
0%
Sugars
0g
Protein
28g
% Daily Value*:
Vitamin A
25%
25%
Vitamin C
15%
15%
Calcium
6%
6%
Iron
10%
10%
Exchanges:
0 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 0 Very Lean Meat; 4 Lean Meat; 0 High-Fat Meat; 0 Fat;
Carbohydrate Choice
0
*Percent Daily Values are based on a 2,000 calorie diet.
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