Lemon Pepper Tuna

Makes: 4 servings (3 ounces cooked fish and 1 cup couscous mixture)

Start to Finish: 20 minutes

 

ingredients

• 4
  fresh or frozen tuna steaks, cut 1-inch thick (about 1 pound)
• 2
  tablespoons lemon juice
• 1
  teaspoon reduced-sodium soy sauce
• 1
  teaspoon snipped fresh thyme or 1/2 teaspoon dried thyme, crushed
• 1/2
  teaspoon salt-free lemon-pepper seasoning
• Nonstick cooking spray
• 2
  cups chopped broccoli
• 1/2
  cup packaged coarsely shredded fresh carrots
• 1
  cup reduced-sodium chicken broth
• 3/4
  cup water
• 2
  cloves garlic, minced
• 1
  cup whole wheat couscous
• 1
  tablespoon fresh thyme sprigs (optional)

directionsThaw fish if frozen. Rinse fish steaks; pat dry. In a small bowl combine lemon juice, soy sauce, snipped thyme, and seasoning. Brush mixture over one side of steaks.
Lightly coat the unheated rack of a broiler pan with cooking spray. Place fish, brushed sides up on broiler pan. Broil 4 inches from the heat for 8 to 12 minutes or until fish begins to flake when tested with a fork, turning once and brushing with lemon juice mixture halfway through cooking.
Meanwhile, in a medium saucepan bring broccoli, carrot, chicken broth, water, and garlic just to boiling. Cook, covered, about 3 minutes or until broccoli is barely crisp-tender. Stir in couscous. Remove from heat; cover and let stand 5 minutes. Fluff with a fork. Serve fish atop hot cooked couscous mixture. If desired, garnish with thyme sprigs.
Substitution Tip: You can substituted instant brown rice for the couscous, just add it with the broccoli, carrot, chicken broth, water, and garlic and cook and let stand as directed.