Tag Archives: tuna

Warm Tuna Panini for Diabetics

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tuna panini

Ingredients:

1 can Light tuna in water, drained
1 medium chopped tomato
1/4 c. cottage cheese
1 small red onion, minced
1 R. sliced or chopped black olives
1 t. lemon juice
pepper to taste
8 slices whole wheat bread
2 t. canola, olive, or sunflower oil

Directions:

Have four heavy cans and a medium skillet (not nonstick) ready by the stove.

Put tuna in a medium bowl and flake apart.
Add tomato, cheese, onion, olives, lemon juice and pepper. Stir to combine.
Divide the tuna mixture among 4 slices of bread (about 1/2 cup each). Top with the remaining bread.

Heat half of the oil in a large nonstick skillet over medium heat.

Place 2 panini’s in the pan.

Place the medium skillet on top of the panini, then weigh it down with the cans.

Cook the panini until golden on one side, about 2 minutes.

Reduce the heat to medium-low, flip the panini, replace the top skillet and cans, and cook until the second side is golden, 1 to 3 minutes more.

Repeat with another 1 t. oil and the remaining sandwiches.

Fast and delicious with lots of protein!

Artichoke & Sun-Dried Tomato Tuna Salad

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tuna salad

Ingredients:

12-ounce tuna in water (drained)
1-1/2 cups artichoke hearts (drained)
1/4 to 1/3 cup chopped sun-dried tomatoes in olive oil
1-1/2 tablespoons finely chopped fresh basil or 1-1/2 teaspoons dried
1/4 teaspoon coarsely ground black pepper
1/2 can sliced black olives

Directions

Place the tuna, artichoke hearts, sun-dried tomatoes, basil, and pepper in a medium-sized bowl. Add a couple of tablespoons of the reserved artichoke marinade and toss to mix well. Add a little more marinade if the mixture seems too dry.
Serve immediately or cover and chill until ready to serve. If desired, serve on a bed of fresh salad greens, in whole-wheat pita pockets, or whole-wheat wraps lined with mixed salad greens.

Grilled Tuna Steaks with Lemon and Capers

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grilled tuna Ingredients:

4     8-ounce tuna steaks
1/2     cup fresh lemon juice
grated zest of 1 lemon
2     shallots
2     teaspoons capers (rinsed)
1/4     cup parsley
salt (optional) and freshly ground pepper to taste

Directions:

1.    Rinse tuna steaks and pat dry with paper towels. Arrange steaks in a shallow glass baking dish. In a small bowl, combine lemon juice, lemon zest, shallots, capers, and parsley. Pour over fish, turning tuna to coat. Marinate at room temperature for 15 minutes or covered in the refrigerator for 1 hour.
2.    Prepare a ridged cast-iron stove top grill or outdoor grill. Season the tuna with salt (if using) and pepper to taste. For medium-rare, grill tuna about 3 minutes per side, turning once, until flesh begins to pull apart. For medium cook 2 minutes more until the flesh flakes when prodded with a fork. Remove to a cutting board to rest.
3.    Meanwhile in a small saucepan, bring the marinade to a rapid boil. Arrange the tuna steaks on warmed dinner plates and spoon 1 tablespoon of the marinade over each steak. Serve at once.