Dilled Tuna Steak Packets
- Prep Time 20 min
- Total 50 min
- Servings 4
- Ingredients 13
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
Instructions
-
Step1Heat 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).
-
Step2Place 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.
-
Step3In medium bowl, toss vegetables ingredients; divide evenly around couscous.
-
Step4Bring 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.
-
Step5Bake 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.
Nutrition
500
Calories
17g
Total Fat
47g
Protein
38g
Total Carbohydrate
6g
Sugars
Nutrition Facts
Serving Size: 1 Serving
- Calories
- 500
- Calories from Fat
- 150
- 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 1/2Tips from the Betty Crocker Kitchens
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