Healthy Fish Recipe

Tuna with Fresh Pesto

Servings: 4

Prep Time: 5 mins
Cooking Time: 10 mins

(Per Serving)

Calories: 198
Protein: 23 grams
Carbohydrates: 3 grams
Fat: 10 grams

Ingredients

• 4 tuna, swordfish, or other firm fish steaks,
• 3/4 inch thick (4 ounces each)
• 3 teaspoons extra-virgin olive oil
• 1/2 teaspoon salt
• 1 cup loosely packed fresh cilantro
• 1 cup loosely packed fresh Italian parsley (flat-leaf)
• 1/4 cup loosely packed fresh basil
• 4 medium scallions, sliced
• 1 clove garlic, cut in half
• 2 tablespoons lime juice
• 1/4 cup low-sodium chicken broth
• 1 tablespoon low-fat Parmesan cheese, grated

Method

1. Set oven to broil. Lay your tuna steaks out on a broiler dish and brush with
1 teaspoon of the extra-virgin olive oil.
2. Place dish in the oven and broil with tops 4 inches from heat, for about 4
minutes. Remove from oven, turn over and sprinkle with 1/4 teaspoon of the
salt, return to oven for another 4 – 5 minutes, until fish flakes easily with a
fork and is slightly pink in the center.
3. Meanwhile, combine the cilantro, parsley, basil, scallions, garlic, lime
juice, 2 teaspoons oil, and 1/4 teaspoon salt in a food processor fitted with a
metal blade attachment. Process for about 10 seconds, it should be finely
chopped. With the food processor running, slowly add the chicken broth and
process until almost smooth.
4. Place in a mixing bowl and stir in the cheese, distribute evenly over each

tuna steak.