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Title:   Baked Emerald Tuna

Nutrition facts

Serving Size recipe grams
Amount per serving
Calories 232 Calories from Fat 0
Hide Daily Values % Daily Value*
Total Fat 8g 12%
  Saturated Fat 0g 0%
Cholesterol 0mg 0%
Sodium 0mg 0%
Total Carbohydrates 18g 6%
  Dietary Fiber 14g
  Sugars 7g
Protein 22g
Vitamin A 0%     Vitamin C 0%
Calcium 0%     Iron 0%
* Percent Daily Values are based on a 2,000 calorie diet.

Baked Emerald Tuna


 • 1 lemon
• ¼ cup onion
• 3 tsp sherry
• 1 cup spinach, boiled
• 1 medium tomato
• 2½ oz tuna steak
• 2 tsp garlic
• ½ tsp oil, high oleic safflower
Spices / Flavoring

 • ¼ tsp salt, lite
• ¼ tsp black pepper
• ¼ tsp parsley, dried
• ¼ tsp oregano
Side Dish

 • 1 Tbl almonds, slivered
• ¼ cup green beans

In large skillet, saute onions in oil
until soft. Add garlic, tomatoes,
parsley, oregano, salt, and pepper.
Simmer for 10 minutes.

Sprinkle fish lightly with salt and
lemon juice. Arrange tomato mixture
in baking dish. Lay fish over top and
arrange spinach around it. Pour
sherry over all.

Cover with aluminum foil and bake in
preheated 350 degree oven for 30
minutes. Uncover and continue
baking for 15 minutes longer.

Meanwhile, steam green beans until
fork-tender. Toss with almonds and
salt and pepper to taste. Enjoy on the
side with the fish!





Sat fat




















WW Points: 5
Cal: 232 ; Fat: 8 ; Fiber: 4

last edit by blozzom, 9/24/2006 7:53:36 PM

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