Citrus Tuna with Fruit Skewers - 15g Carbs, 2g Fiber
From the South Beach Diet Cookbook: A Taste of the Tropics
This light, fresh-tasting dish is brimming with heart-healthy omega-3
fatty acids and vitamin C.
Prep Time: 20 minutes (plus 30 minutes for marinating)
Cooking Time: 10 minutes
1 can (8 oz) pineapple chunks in juice
2 Tbsp reduced-sodium soy sauce
1 tsp sesame oil
2 tsp finely chopped peeled fresh ginger
1/4 tsp crushed red-pepper flakes
1 clove garlic, minced
1 lb tuna steaks, 3/4"-1" thick
1 navel orange, peeled and cut into 8 pieces
4 red cherry tomatoes
1. Drain juice from pineapple into measuring cup and set chunks
aside. Add enough water to juice to make 3/4 cup. Add soy sauce,
oil, ginger, red-pepper flakes, and garlic. Stir to combine. Set
aside 2 tablespoons of marinade for fruit skewers, and put
remaining mixture into a 1-gallon zip-top plastic bag. Add tuna
and seal bag. Shake well to coat fish. Refrigerate at least 30 minutes.
2. While fish marinates, thread evenly divided pineapple chunks,
orange pieces, and tomatoes onto 4 skewers (if using wooden
skewers, soak them in warm water 20 minutes first).
3. Coat grill rack with cooking spray. Preheat grill to medium.
4. Place fish onto prepared grill rack, and grill, brushing
with marinade, 5 minutes on each side or until fish flakes easily.
5. During last 3 minutes of cooking, place skewers onto grill.
Brush with reserved marinade, and cook 3 minutes or until hot.
Makes 4 Servings
Per Serving:
187 Calories, 26g Protein, 2g Fat, 1g Sat Fat, 53mg Cholesterol,
15g Carbs, 2g Fiber, 347mg Sodium