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Publix Aprons Recipes

Blackened Tuna With Fresh Tomato Salsa and Chuck Wagon Corn

Total Time - 30 minutes / Makes 4 Servings

Cooking Sequence

  • Prepare salsa - 15 minutes
  • Prepare corn and begin to simmer - 5 minutes
  • Prepare tuna and serve - 10 minutes

Blackened Tuna With Fresh Tomato Salsa and Chuck Wagon Corn

Blackened Tuna

Ingredients
1/4 cup blackening seasoning
4 tuna steaks (about 1 1/2 pounds)
cooking spray
2 tablespoons butter

Steps

1. Preheat large sauté pan on medium-high 2–3 minutes. Place seasoning in shallow bowl. Coat tuna with cooking spray; dredge tuna steaks, one at a time, in seasoning (coat evenly on both sides). Wash hands.
2. Place butter in pan; swirl to coat. Add tuna, using tongs, and cook 2 minutes on each side (for medium), up to 3–4 minutes on each side (for well-done), or until desired doneness. Serve with Fresh Salsa.

CALORIES (per 1/4 recipe) 234kcal; FAT 7g; CHOL 92mg; SODIUM 1063mg; CARB 0g; FIBER 0g; PROTEIN 40g; VIT A 6%; VIT C 3%; CALC 3%; IRON 7%

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Fresh Tomato Salsa

Ingredients
1 pint grape tomatoes (rinsed)
3–4 sprigs fresh cilantro (rinsed)
1 lime (rinsed)
1/2 cup pre-diced red onions
1/4 teaspoon salt
1/8 teaspoon pepper

Steps

1. Slice tomatoes in half; chop cilantro finely. Place both in medium bowl. Cut lime in half; squeeze juice of one lime half into bowl (1 tablespoon). (Reserve other lime half for garnish.)
2. Stir in remaining ingredients. (For a smoother texture, place in food processor or blender; pulse 20–30 seconds or until smooth.) Chill until ready to serve with tuna.

CALORIES (per 1/4 recipe) 30kcal; FAT <1g; CHOL 0mg; SODIUM 142mg; CARB 7g; FIBER 1g; PROTEIN 1g; VIT A 11%; VIT C 38%; CALC 2%; IRON 4%

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Chuck Wagon Corn

Ingredients
1 tablespoon butter
2 cups frozen corn
1/4 cup pre-diced red onions
1/4 cup frozen diced green bell peppers
3 tablespoons diced pimientos
1 teaspoon seasoned salt

Steps

1. Preheat large sauté pan on medium-high 2–3 minutes. Place butter in pan; swirl to coat. Stir in remaining ingredients; cook 3 minutes, stirring occasionally.
2. Reduce to medium; simmer 7–10 minutes, stirring occasionally, or until corn is tender. Serve.

CALORIES (per 1/4 recipe) 105kcal; FAT 3g; CHOL 8mg; SODIUM 410mg; CARB 19g; FIBER 2g; PROTEIN 3g; VIT A 12%; VIT C 35%; CALC 1%; IRON 2%

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Shopping List

Add items to your grocery list by clicking on the Add to My Grocery List next to any item below.

The icon will change to Currently on My Grocery List to indicate that it has been added.

ADD ALL 15 ITEMS TO LIST

Dairy
Add to your grocery list 3 tbsp butter

Dry Grocery
Add to your grocery list 1/4 cup blackening seasoning
Add to your grocery list 1 (2-oz) jar diced pimentos
Add to your grocery list 1 tsp seasoned salt
Add to your grocery list vegetable cooking spray

Frozen
Add to your grocery list 2 cups corn
Add to your grocery list 1/4 cup diced green peppers
Add to your grocery list 1/4 cup diced onions

Produce
Add to your grocery list 1 tbsp cilantro
Add to your grocery list 1 pt grape tomatoes
Add to your grocery list 1  lime
Add to your grocery list 1/2 red onion

Seafood
Add to your grocery list 4 tuna steaks (1 1/2 lb)

Suggested Items
Add to your grocery list lemon meringue pie
Add to your grocery list fresh fruit

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Utensils & Cookware

  • two large sauté pans
  • mixing bowls
  • tongs, cooking spoons 
  • knife and cutting board
  • measuring spoons
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Aprons Advice

The net carbs on the tuna and salsa are low. Enjoy a nice salad or fresh steamed green vegetable instead of the corn.

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Recipe Version seaf0020