Mediterranean Tuna Kebabs - Delicious Decisions

Mediterranean Tuna Kebabs
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Mediterranean Tuna Kebabs - Delicious Decisions

A fresh tomato-saffron sauce doubles as a marinade to give the kebabs twice the flavor. Serve them with brown rice or whole-wheat couscous.

Ingredients

Servings   4  

  • 1/4 cup water
  • Pinch of saffron (optional)
  • 2/3 cup chopped Italian plum (Roma) tomatoes (about 2 small)
  • 2 teaspoons olive oil (extra virgin preferred)
  • 1 teaspoon red wine vinegar
  • 1 small garlic clove
  • 1 pound tuna steaks, cut into 12 1-inch cubes
  • 1 medium onion, cut into 12 1/2-inch wedges
  • 1 medium red or yellow bell pepper, cut into 12 strips
  • 1 medium zucchini, cut crosswise into 12 slices
  • Cooking spray

Directions

Tip: Click on step to mark as complete.

  1. Soak four 12-inch wooden skewers for at least 10 minutes in cold water to keep them from charring, or use metal skewers.
  2. In a small glass bowl, whisk together the hot water and saffron. In a food processor or blender, process the saffron mixture, tomatoes, oil, vinegar, and garlic for 1 minute, or until smooth. Transfer 1/3 cup of the mixture to the bowl. Cover and refrigerate until 10 to 15 minutes before serving time.
  3. For each kebab, thread each skewer with 3 tuna cubes, 3 onion wedges, 3 bell pepper strips, and 3 zucchini slices. Put the kebabs on a rimmed baking sheet. Brush all sides of the kebabs generously with the marinade. Cover and refrigerate for 30 minutes to 1 hour.
  4. Lightly spray the grill rack with cooking spray. Preheat the grill on medium high.
  5. Meanwhile, remove the reserved saffron mixture from the refrigerator. Let stand at room temperature for 10 to 15 minutes.
  6. Lightly spray the kebabs with cooking spray. Grill the kebabs, covered, for about 4 minutes, or until the fish is the desired doneness and the vegetables are tender-crisp, turning frequently. Serve with the reserved saffron mixture.

Cooking Tip: When threading the kebabs, angle the zucchini slices so they lie slightly flat during grilling for more even cooking.

Cooking Tip: Instead of turning the kebabs, you can use a metal spatula to roll them over.

Tip: You can buy saffron in powder form or as threads; the threads are fresher and more flavorful. They can be expensive, but a little goes a long way. Crush them just before you use them.

Nutrition Facts

Mediterranean Tuna Kebabs - Delicious Decisions
CaloriesCalories
179 Per Serving
ProteinProtein
29g Per Serving
FiberFiber
2g Per Serving

Nutrition Facts

Calories 179
Total Fat 3.0 g
Saturated Fat 0.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 2.0 g
Cholesterol 44 mg
Sodium 60 mg
Total Carbohydrate 8 g
Dietary Fiber 2 g
Sugars 5 g
Protein 29 g

Dietary Exchanges
3 lean meat, 2 vegetable

This recipe is reprinted from AMERICAN HEART ASSOCIATION GRILL IT, BRAISE IT, BROIL IT. Copyright ©2015 by ľ¹ÏÖ±²¥. Photos by Lucy Schaeffer. Published by Clarkson Potter/Publishers, an imprint of Penguin Random House LLC. Available from booksellers everywhere.
A fresh tomato-saffron sauce doubles as a marinade to give the kebabs twice the flavor. Serve them with brown rice or whole-wheat couscous.

Nutrition Facts

Mediterranean Tuna Kebabs - Delicious Decisions
CaloriesCalories
179 Per Serving
ProteinProtein
29g Per Serving
FiberFiber
2g Per Serving
×
Calories 179
Total Fat 3.0 g
Saturated Fat 0.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 2.0 g
Cholesterol 44 mg
Sodium 60 mg
Total Carbohydrate 8 g
Dietary Fiber 2 g
Sugars 5 g
Protein 29 g

Dietary Exchanges
3 lean meat, 2 vegetable

Ingredients

Servings   4  

  • 1/4 cup water
  • Pinch of saffron (optional)
  • 2/3 cup chopped Italian plum (Roma) tomatoes (about 2 small)
  • 2 teaspoons olive oil (extra virgin preferred)
  • 1 teaspoon red wine vinegar
  • 1 small garlic clove
  • 1 pound tuna steaks, cut into 12 1-inch cubes
  • 1 medium onion, cut into 12 1/2-inch wedges
  • 1 medium red or yellow bell pepper, cut into 12 strips
  • 1 medium zucchini, cut crosswise into 12 slices
  • Cooking spray

Directions

Tip: Click on step to mark as complete.

  1. Soak four 12-inch wooden skewers for at least 10 minutes in cold water to keep them from charring, or use metal skewers.
  2. In a small glass bowl, whisk together the hot water and saffron. In a food processor or blender, process the saffron mixture, tomatoes, oil, vinegar, and garlic for 1 minute, or until smooth. Transfer 1/3 cup of the mixture to the bowl. Cover and refrigerate until 10 to 15 minutes before serving time.
  3. For each kebab, thread each skewer with 3 tuna cubes, 3 onion wedges, 3 bell pepper strips, and 3 zucchini slices. Put the kebabs on a rimmed baking sheet. Brush all sides of the kebabs generously with the marinade. Cover and refrigerate for 30 minutes to 1 hour.
  4. Lightly spray the grill rack with cooking spray. Preheat the grill on medium high.
  5. Meanwhile, remove the reserved saffron mixture from the refrigerator. Let stand at room temperature for 10 to 15 minutes.
  6. Lightly spray the kebabs with cooking spray. Grill the kebabs, covered, for about 4 minutes, or until the fish is the desired doneness and the vegetables are tender-crisp, turning frequently. Serve with the reserved saffron mixture.

Cooking Tip: When threading the kebabs, angle the zucchini slices so they lie slightly flat during grilling for more even cooking.

Cooking Tip: Instead of turning the kebabs, you can use a metal spatula to roll them over.

Tip: You can buy saffron in powder form or as threads; the threads are fresher and more flavorful. They can be expensive, but a little goes a long way. Crush them just before you use them.

Grill It, Braise It, Broil It Cookbook

Grill It, Braise It, Broil It Cookbook

The 175 recipes, organized by 12 cooking techniques, vary to fit every lifestyle. Whether you want something you can set and forget (in the slow cooker), cook in just minutes (broil, steam, or grill), cook quickly without heating up the kitchen (microwave), or cook traditionally in ways that will fill your house with delectable aromas (baking, roasting, braising, stewing), this cookbook will be your go-to resource.

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Purchase

This recipe is reprinted from AMERICAN HEART ASSOCIATION GRILL IT, BRAISE IT, BROIL IT. Copyright ©2015 by ľ¹ÏÖ±²¥. Photos by Lucy Schaeffer. Published by Clarkson Potter/Publishers, an imprint of Penguin Random House LLC. Available from booksellers everywhere.

ľ¹ÏÖ±²¥ recipes are developed or reviewed by nutrition experts and meet specific, science-based dietary guidelines and recipe criteria for a healthy dietary pattern.

Some recipes may be suitable for people who are managing diabetes, high blood pressure, heart disease and/or other conditions or seeking low-sodium, low-fat, low-sugar, low-cholesterol or low-calories recipes. However, this site and its services do not constitute medical advice, diagnosis or treatment. Always talk to your health care provider for diagnosis and treatment, including your specific dietary needs. If you have or suspect that you have a medical problem or condition, please contact a qualified health care provider.

Copyright is owned or held by the American Association, Inc. (AHA), except for recipes certified by the Heart-Check recipe certification program or otherwise indicated. All rights are reserved. Permission is granted, at no cost and without need for further request, to link to or share AHA-own recipes provided that no text, ingredients or directions are altered; no substitutions are made; and proper attribution is made to the ľ¹ÏÖ±²¥. See full terms of use.