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Publix Simple Meals

Blackened Tuna With Fresh Tomato Salsa and Chuck Wagon Corn

Servings:
Makes 4 Servings
Total Time:
30 minutes
Active Time:
30 minutes

Cooking Sequence


-- Prepare salsa - 15 minutes


-- Prepare corn and begin to simmer - 5 minutes


-- Prepare tuna and serve - 10 minutes


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.

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.

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.

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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Please see individual recipes for nutritional information.

Blackened Tuna

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%

Fresh Tomato Salsa

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%

Chuck Wagon Corn

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%