With the texture of steak and the benefits of fish, tuna is a true winner. So is this easy, easy dish. Grill some fresh vegetables at the same time, slice some tomatoes, and call the family to dinner.

　　

Ingredients

serves 4, 3 ounces fish per serving

　　2 medium garlic cloves

　　1 1-pound tuna steak, rinsed and patted dry

　　Olive oil spray

　　1 medium lemon, cut into 4 wedges (optional)

　　

Step 1

Preheat the grill on medium high.

　　

Step 2

Cut each garlic clove lengthwise into 5 or 6 slices.

　　

Step 3

Put the fish on a flat surface. With the tip of a sharp knife, make one short, 1/4-inch-deep cut in the fish for each slice of garlic. With your thumb, insert a garlic slice into each cut.

　　

Step 4

Lightly spray both sides of the fish with olive oil spray. Place on the grill. Don’t pat or move the fish until it’s ready to turn, 3 minutes for medium rare to 10 minutes for well done. Turn over. Cook for about 2 minutes for medium rare to about 5 minutes for well done. Serve with the lemon wedges.

　　

Cook’s Tip

Step 5

Vary the flavor of this dish by sprinkling a fresh herb, such as rosemary or dillweed, or some coarsely ground pepper over the tuna before grilling it.

　　

nutrition information

Step 6

(Per Serving)

　　

Step 7

Calories: 121

　　

Step 8

Total Fat: 1.0g

　　

Step 9

Saturated: 0.5g

　　

Step 10

Trans: 0.0g

　　

Step 11

Polyunsaturated: 0.5g

　　

Step 12

Monounsaturated: 0.0g

　　

Step 13

Cholesterol: 49mg

　　

Step 14

Sodium: 40mg

　　

Step 15

Carbohydrates: 1g

　　

Step 16

Fiber: 0g

　　

Step 17

Sugars: 0g

　　

Step 18

Protein: 26g

　　

Step 19

Dietary Exchanges

　　

Step 20

3 Very Lean Meat

　　American Heart Association Quick & Easy Meals