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light mayonnaise milk yogurt ground coriander freshly ground black pepper coriander seeds salt freshly ground black pepper tuna cooking spray
Viewed: 38 - Published at: 5 years agoIngredients
- 2 tablespoons light mayonnaise
- 4 teaspoons fat-free milk
- 1 tablespoon plain fat-free yogurt
- 1/8 teaspoon ground coriander
- 1/8 teaspoon freshly ground black pepper
- 1/4 cup coriander seeds
- 1/2 teaspoon salt
- 1/4 teaspoon freshly ground black pepper
- 4 (6-ounce) tuna steaks (about 3/4 inch thick)
- Cooking spray
Method
- Combine first 5 ingredients. Chill. Place seeds in a heavy-duty zip-top plastic bag; seal. Crush seeds with a rolling pin. Sprinkle salt and 1/4 teaspoon pepper over steaks; press crushed coriander onto both sides of steaks.
- Coat a large nonstick skillet with cooking spray; place over medium-high heat until hot. Add steaks; cook 4 minutes on each side until medium-rare or to desired degree of doneness. Serve fish with mayonnaise mixture.
- carbo rating: 2
