Taking care of “Super-Mom”

    By: Jacqueline Gomes, MBA, RDN  

    This Mother’s Day is a little different from years past. With no reservations to be made as we continue to stay in, it’s a great time to cook up something special for Mom!

    • Pamper mom on her special day with breakfast in bed or a homemade dinner. Seared Tuna Steaks don’t have to be limited to restaurants, this fish is surprisingly easy to prepare and rich in healthy omega-3 fats and protein.
    • Marinate fish for up to 30 minutes to increase flavor and keep the meat tender. Marinating helps to keep the fish from drying out, just remember to not overcook it.
    • The American Heart Association recommends eating fish at least twice per week for maximum health benefits.
    • Kids can help prepare a sweet treat like cookies or chocolate cake. After all, it’s a special day to enjoy something indulgent!
    • Take care of mom’s chores for the day, give her some alone time to enjoy a favorite activity.

     

    Lemon-Garlic Tuna Steaks

    Lemon garlic tuna steaks on a plate with roasted potatoes and vegetables

    Prep: 5 minutes

    Marinate: 30 minutes

    Grill: 3 to 4 minutes

    Makes: 4 Servings

     

    Ingredients:

    • 1 Tbsp olive oil
    • 2 lemons, 1 juiced (1 reserved for after tuna is grilled)
    • 4 Garlic cloves, minced
    • ¼ cup finely chopped cilantro (may sub parsley)
    • 1 tsp dried Thyme
    • ½ tsp dried basil
    • 4 Yellowtail Tuna Steaks – about 6 to 8 ounces each
    • Salt & pepper

     

    Directions:

    1. In a food storage bag or deep dish, combine Olive oil through basil, add Tuna steaks, turn to coat. Cover and place in refrigerator for 30 minutes max*, turning tuna half way through.
    2. Preheat grill-pan or cast iron pan over medium-high heat.
    3. Remove tuna from marinade and discard any remaining marinade. Spray pan with cooking spray, season both sides of tuna with salt and pepper. Sear tuna on each side for about 3 to 4 minutes for medium-rare.
    4. Remove from pan and squeeze remaining lemon over each tuna steak.
    5. Serve with vegetables & roasted potatoes if desired.

     

    Nutrition information for one 6 ounce Tuna Steak:

    220 Calories; 4g Carbohydrate; 5g Fat; 41g Protein; 584mg Sodium; 1.5g Fiber

    Recipe by: Jacqueline Gomes, RDN, MBA