Recipe: Tuna steak sandwiches

Dietitian's tip: Tuna, like all fish, is a good low-fat source of protein. Here, the tuna steaks are grilled, but you can cook tuna using other methods, such as poaching, braising or baking.

High fiber = at least 5 g of fiber per serving

Healthy carb = whole fruits & vegetables, at least 50% whole grains and no more than 1 tsp of sugar per serving

Low fat = no more than 3 g of fat per serving

SERVES 2

Ingredients

2 tuna fillets, each 4 ounces

1/8 teaspoon freshly ground black pepper

1/4 cup reduced-fat Caesar dressing

2 whole-grain onion buns

2 lettuce leaves

2 slices tomato

Directions

Prepare a hot fire in a charcoal grill or heat a gas grill or broiler. Away from the heat source, lightly coat the grill rack or broiler pan with cooking spray. Position the cooking rack 4 to 6 inches from the heat source.

Sprinkle the tuna fillets with pepper. Place the fillets on the grill rack or broiler pan. Brush the tuna with 2 tablespoons of the Caesar dressing while cooking. Grill or broil until the fish is opaque throughout when tested with the tip of a knife, about 8 minutes. Just before taking the tuna off the grill, place buns on grill or broiler pan to toast.

Place the tuna steaks on the buns. Top with lettuce and tomato. Drizzle with the remaining 2 tablespoons of Caesar dressing. Serve immediately.

Nutritional Analysis

(per serving)

Calories	281	Cholesterol	51 mg
Protein	31 g	Sodium	554 mg
Carbohydrate	33 g	Fiber	6 g
Total fat	3 g	Potassium	656 mg
Saturated fat	trace	Calcium	177 mg
Monounsaturated fat	1 g