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Dilled Tuna Steak Packets

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Dilled Tuna Steak Packets
  • Prep Time 20 min
  • Total Time 50 min
  • Servings 4
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Ingredients

Couscous

1
box (5.8 oz) roasted garlic and olive oil-flavored couscous
2
teaspoons olive oil

Tuna

4
tuna steaks, 3/4 inch thick (6 oz each)
2
teaspoons chopped fresh dill
1
teaspoon salt
1/2
teaspoon pepper

Vegetables

1
medium zucchini, cut in half lengthwise, then crosswise into 1/4-inch slices
1
medium yellow squash, cut in half lengthwise then crosswise into 1/4-inch slices
3
plum (Roma) tomatoes, cut lengthwise into fourths
4
teaspoons olive oil
1
tablespoon chopped fresh dill
1/2
teaspoon salt
1/4
teaspoon pepper

Directions

  • 1 Heat oven to 425°F. Cut 4 (18x12-inch) sheets of heavy-duty foil. Make couscous as directed on box using 2 teaspoons oil; stir. Divide evenly onto center of foil sheets (about 1/2 cup each).
  • 2 Place 1 tuna steak on top of couscous for each packet. Sprinkle each tuna steak with 1/2 teaspoon of the dill, 1/4 teaspoon of the salt and 1/8 teaspoon of the pepper.
  • 3 In medium bowl, toss vegetables ingredients; divide evenly around couscous.
  • 4 Bring up 2 sides of foil so edges meet. Seal edges, making tight 1-inch fold; fold again, allowing space for heat circulation and expansion. Fold other sides to seal. Place packets in ungreased 15x10x1-inch pan.
  • 5 Bake about 20 minutes or until tuna flakes easily with fork and vegetables are tender. To serve, cut large X across top of each packet; carefully fold back foil to allow steam to escape.
Tips  

You could prepare these packets the night before and then simply pop them into the oven after work. Increase the bake time to about 35 minutes since they will be coming right from the refrigerator.

Nutrition Information 

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
500
(
Calories from Fat
150
)
Daily Value
Total Fat
17g
26%
(
Saturated Fat
3g
16%
,
Trans Fat
0g
)
Cholesterol
65mg
22%
Sodium
900mg
37%
Potassium
890mg
25%
Total Carbohydrate
38g
13%
(
Dietary Fiber
4g
16%
,
Sugars
6g
)
Protein
47g
Daily Value*:
Vitamin A
90%
90%
Vitamin C
20%
20%
Calcium
6%
6%
Iron
20%
20%
Exchanges:
2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 1/2 Vegetable; 5 1/2 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 2 1/2 Fat;
Carbohydrate Choice
2 1/2
*Percent Daily Values are based on a 2,000 calorie diet.
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