What You Need:
3 T of sesame oil, divided
1 C + 2 T of chicken broth
1 C of couscous
2 (4 oz.) tuna steaks, chopped
1/2 C of orange juice
4 t of honey
6 T of soy sauce
6 garlic cloves, chopped
4 T of toasted sesame seeds
1/2 t of ginger
4 C of broccoli florets
1 small yellow squash, sliced thin
How to Make It:
Spread 1 1/2 T of oil over the bottom of a Dutch oven pan.
Set the oven temperature to 450 degrees and allow the oven to preheat.
Pour the broth into the prepared pan.
Add the couscous, stir to coat well and smooth out evenly in the pan.
Brush the tuna steaks with 1 T of the oil and place them into the pan.
Whisk together the orange juice, honey and soy sauce in a bowl until well blended.
Whisk in the remaining sesame oil until well combined.
Fold in the garlic, sesame seeds and ginger and pour half of the mixture into the pan.
Place the broccoli and squash into the pan and add the remaining orange juice mixture.
Cover and bake for 45 minutes or until the vegetables are soft and the tuna flakes easily with a fork.
Makes 4 servings
Make this meal simple by using frozen tuna steaks. Just place the frozen steaks into the pan without thawing. They will cook completely with out adding any extra baking time. If you prefer, you can make this dish using salmon or halibut. If fish isn’t one of your favorites try pork, turkey or beef steak instead.
Preparation Time: approximately 10 minutes
Baking Time: approximately 45 minutes
Total Time: approximately 55 minutes
Nutritional Information: (approximate values per serving)
Calories 475; Fat 14g; Carbohydrates 51g; Cholesterol 43 mg; Sodium 1286 mg; Protein 38g; Fiber 7g
What You Need:
Follow Us: