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Blackened Tuna with Tangy Mustard Sauce

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How to Make Blackened Tuna with Tangy Mustard Sauce

This dish also works great in a sauté pan on the stove top.


15 min prep time


4servings


1 tuna fillet

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Step-By-Step Instructions:

  1. Prepare an indoor or outdoor grill.
  2. Mix together paprika, chili powder, oregano, thyme, cayenne pepper (optional), ground black pepper, garlic powder, and salt (optional).
  3. Rub each tuna filet with blackening seasoning well on both sides.
  4. Spray the tuna filets with cooking spray and grill 4-5 minutes on each side. Tuna should be slightly pink in the middle.
  5. In a small bowl, whisk together yogurt, mustard and soy sauce. Divide sauce evenly among the 4 tuna filets and top right before serving and sprinkle with chopped fresh parsley.
Low Carb
Grilling
Seafood
Lunch
Main Dish
Quick & Easy
Foodie
Dinner
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Nutrition facts

4 Servings



  • Serving Size

    1 tuna fillet


  • Amount per serving



    Calories





    200

  • % Daily value*

  • Total Fat
    6g

    8%

    • Saturated Fat
      1.5g

      8%

  • Cholesterol
    40mg

    13%

  • Sodium
    470mg

    20%

  • Total Carbohydrate
    6g

    2%

    • Dietary Fiber
      2g

      7%

  • Protein
    30g

Ingredients

cayenne pepper (optional)
1/2 tsp

dried thyme (dried)
1 tsp

dried oregano (dried)
1 tsp

paprika
1 tbsp

chili powder
1 tsp

black pepper
1 tsp

garlic powder
1/2 tsp

salt (optional)
1/2 tsp

tuna filets (divided into 4 4-oz filets)
1 lbs

nonstick cooking spray
1

plain Greek style yogurt (non-fat)
1/2 cup

Dijon Mustard
1/4 cup

soy sauce
1 tbsp

fresh parsley (chopped)
1 tbsp

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