Heart Healthy
A fresh tomato-saffron sauce doubles as a marinade to give the kebabs twice the flavor. Serve them with brown rice or whole-wheat couscous.
Print Recipe
Mediterranean Tuna Kebabs - Delicious Decisions
-
Servings:
4
Ingredients
-
1/4 cup water -
pinch saffron -
2/3 cup Italian plum (Roma) tomatoes -
2 teaspoons olive oil, extra virgin -
1 teaspoon red wine vinegar -
1 small garlic clove -
1 pound tuna steaks -
1 medium onion -
1 medium red bell pepper -
1 medium zucchini -
Cooking spray
Directions
Tip: Click on step to mark as complete.
-
Soak four 12-inch wooden skewers for at least 10 minutes in cold water to keep them from charring, or use metal skewers. -
In a small glass bowl, whisk together the hot water and saffron. In a food processor or blender, process the saffron mixture, tomatoes, oil, vinegar, and garlic for 1 minute, or until smooth. Transfer 1/3 cup of the mixture to the bowl. Cover and refrigerate until 10 to 15 minutes before serving time. -
For each kebab, thread each skewer with 3 tuna cubes, 3 onion wedges, 3 bell pepper strips, and 3 zucchini slices. Put the kebabs on a rimmed baking sheet. Brush all sides of the kebabs generously with the marinade. Cover and refrigerate for 30 minutes to 1 hour. -
Lightly spray the grill rack with cooking spray. Preheat the grill on medium high. -
Meanwhile, remove the reserved saffron mixture from the refrigerator. Let stand at room temperature for 10 to 15 minutes. -
Lightly spray the kebabs with cooking spray. Grill the kebabs, covered, for about 4 minutes, or until the fish is the desired doneness and the vegetables are tender-crisp, turning frequently. Serve with the reserved saffron mixture.
Cooking Tip: When threading the kebabs, angle the zucchini slices so they lie slightly flat during grilling for more even cooking.
Cooking Tip: Instead of turning the kebabs, you can use a metal spatula to roll them over.
Tip: You can buy saffron in powder form or as threads; the threads are fresher and more flavorful. They can be expensive, but a little goes a long way. Crush them just before you use them.
Nutrition Facts
Calories
Protein
FiberNutrition Facts
| Calories | 179 | |
|---|---|---|
| Total Fat | 3.0 g | |
| Saturated Fat | 0.5 g | |
| Trans Fat | 0.0 g | |
| Polyunsaturated Fat | 0.5 g | |
| Monounsaturated Fat | 2.0 g | |
| Cholesterol | 44 mg | |
| Sodium | 60 mg | |
| Total Carbohydrate | 8 g | |
| Dietary Fiber | 2 g | |
| Sugars | 5 g | |
| Protein | 29 g | |
Dietary Exchanges
3 lean meat, 2 vegetable
-
Servings:
4
Ingredients
-
1/4 cup water -
pinch saffron -
2/3 cup Italian plum (Roma) tomatoes -
2 teaspoons olive oil, extra virgin -
1 teaspoon red wine vinegar -
1 small garlic clove -
1 pound tuna steaks -
1 medium onion -
1 medium red bell pepper -
1 medium zucchini -
Cooking spray
Directions
Tip: Click on step to mark as complete.
-
Soak four 12-inch wooden skewers for at least 10 minutes in cold water to keep them from charring, or use metal skewers. -
In a small glass bowl, whisk together the hot water and saffron. In a food processor or blender, process the saffron mixture, tomatoes, oil, vinegar, and garlic for 1 minute, or until smooth. Transfer 1/3 cup of the mixture to the bowl. Cover and refrigerate until 10 to 15 minutes before serving time. -
For each kebab, thread each skewer with 3 tuna cubes, 3 onion wedges, 3 bell pepper strips, and 3 zucchini slices. Put the kebabs on a rimmed baking sheet. Brush all sides of the kebabs generously with the marinade. Cover and refrigerate for 30 minutes to 1 hour. -
Lightly spray the grill rack with cooking spray. Preheat the grill on medium high. -
Meanwhile, remove the reserved saffron mixture from the refrigerator. Let stand at room temperature for 10 to 15 minutes. -
Lightly spray the kebabs with cooking spray. Grill the kebabs, covered, for about 4 minutes, or until the fish is the desired doneness and the vegetables are tender-crisp, turning frequently. Serve with the reserved saffron mixture.
Cooking Tip: When threading the kebabs, angle the zucchini slices so they lie slightly flat during grilling for more even cooking.
Cooking Tip: Instead of turning the kebabs, you can use a metal spatula to roll them over.
Tip: You can buy saffron in powder form or as threads; the threads are fresher and more flavorful. They can be expensive, but a little goes a long way. Crush them just before you use them.