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Obesity Discussion · 06-26-07, 02:01 AM

CAJUN BLACKENED TUNA

Servings: 4
Prep time: 0:05:00
Bake/Cook time: 0:10:00

Calories: 321
Fat: 9 grams
Protein: 53 grams
Carbohydrates: 2 grams
Fiber: 1 grams
Net Carbs: 1 grams
1 tablespoon sweet paprika
1 teaspoon oregano
1 teaspoon garlic powder
1 teaspoon onion powder
1 teaspoon salt
1/2 teaspoon ground cumin
1/2 teaspoon freshly ground black pepper
1/4 teaspoon cayenne pepper (optional)
2 tablespoons unsalted butter, softened
4 (8 ounce) tuna steaks (about 2/3" thick each)
1. Heat oven to 400 F. Combine paprika, oregano, garlic
powder, onion powder, salt, cumin, pepper, and
cayenne pepper on a plate. Rub butter over tuna steaks.
Press tuna steaks into spice mixture; gently rub spices
onto fish. Heat a large heavy ovenproof skillet (cast iron
works great) over high heat for 2 minutes or until skillet
smokes. Cook tuna steaks 1 minute on each side. They
will make some smokethis is normal. Transfer skillet to
oven and roast fish 5 minutes for medium rare
doneness.
Tuna, a naturally lean fish, is tender and juicy when cooked rare
or medium-rare. In this dish, searing dry heat chars a spice crust
onto the fish. If you dont have an ovenproof skillet, transfer
seared fish to a baking sheet to finish cooking.

06-26-07, 02:01 AM	#1 (permalink)
Obesity Discussion Administrator Join Date: Jan 2005 Location: Phoenix, AZ Posts: 7,981 Weight Statistics 8/1/2006 Start Date: 185 lb Start Weight: 152 lb Current Weight: 155 lb Goal Weight: -33 lb Weight Loss: 5/1/2007 Goal Date:	Atkins - Cajun Blackened Tuna CAJUN BLACKENED TUNA Servings: 4 Prep time: 0:05:00 Bake/Cook time: 0:10:00 Calories: 321 Fat: 9 grams Protein: 53 grams Carbohydrates: 2 grams Fiber: 1 grams Net Carbs: 1 grams 1 tablespoon sweet paprika 1 teaspoon oregano 1 teaspoon garlic powder 1 teaspoon onion powder 1 teaspoon salt 1/2 teaspoon ground cumin 1/2 teaspoon freshly ground black pepper 1/4 teaspoon cayenne pepper (optional) 2 tablespoons unsalted butter, softened 4 (8 ounce) tuna steaks (about 2/3" thick each) 1. Heat oven to 400 F. Combine paprika, oregano, garlic powder, onion powder, salt, cumin, pepper, and cayenne pepper on a plate. Rub butter over tuna steaks. Press tuna steaks into spice mixture; gently rub spices onto fish. Heat a large heavy ovenproof skillet (cast iron works great) over high heat for 2 minutes or until skillet smokes. Cook tuna steaks 1 minute on each side. They will make some smokethis is normal. Transfer skillet to oven and roast fish 5 minutes for medium rare doneness. Tuna, a naturally lean fish, is tender and juicy when cooked rare or medium-rare. In this dish, searing dry heat chars a spice crust onto the fish. If you dont have an ovenproof skillet, transfer seared fish to a baking sheet to finish cooking. Atkins - Cajun Blackened Tuna Copyright 2005 Atkins Nutritionals, Inc., All Rights Reserved. For more on how to do Atkins, go to Atkins Diet __________________