WW Recipe of the Day: Fresh Blackened Tuna with Salad Greens
I love simple one-dish meals. Typically I make power bowls with multiple ingredients that we mix together to eat. With this dish though, it only takes a couple of items to turn an ordinary meal into an extraordinary dish in less than 15 minutes.
Blackened fish, chicken, and shrimp have been some of my favorites since I first tasted them in New Orleans.
This past summer I was treated to some of the best blackened tuna EVER at a family 4th of July gathering in Wisconsin. The fish had been caught in the Florida Keys, and the seasoning blend used was called "Blackened Redfish Magic " by Paul Prudhomme. It truly was magical.
The next day I placed my Amazon order for the biggest container of magic seasoning I could find.
How Many Calories and WW Points in this Tuna?
According to my calculations, each serving has 230 calories and:
3 *SmartPoints (Green plan)
1 *SmartPoints (Blue plan)
1 *SmartPoints (Purple plan)
5 *PointsPlus (Old plan)
On the myWW Plan, a 3 ounce serving of tuna has 1 SmartPoint (green) and 0 Smartpoints (blue, purple)
How to Make This Step-by-Step
Step 1: Gather and prepare all ingredients.
Step 2: Coat a skillet with cooking spray. Heat pan over medium-high heat.
Step 3: Rub each side of the tuna fillets with the Cajun seasoning.
Put tuna in the pan and cook 3-4 minutes per side or until cooked to your liking. Remove the pan from the heat.
Step 4: In a salad bowl whisk oil, lemon zest, and lemon juice. Add salad greens and season with salt and pepper. Toss greens to coat with the dressing.
Step 5: Divide the greens among four plates. Top each serving with a tuna fillet and serve.
If you don't have a Cajun blend, use a mixture of salt, cayenne, paprika, black pepper, onion powder and garlic powder. You can find several blackened seasoning blend recipes on the internet.
Use any salad greens you have on hand. Arugula, spinach, romaine, butter lettuce, or mixed baby greens all work well.
No tuna… use swordfish, cod, salmon or any fish fillet you like.
Substitute the fish with blackened shrimp or chicken breast.
Serve with a warmed baguette, like they do in New Orleans. To fancy this dish up even more consider topping with this simple mango salsa.
Ways to Use Leftovers
If you have any fish left, it will make a great sandwich the next day.
If you've made this Low-Carb Blackened Tuna, please give the recipe a star rating below and leave a comment letting me know how you liked it. And stay in touch on Pinterest, Facebook, Instagram and Twitter for the latest updates.
Fresh Blackened Tuna with Greens
- 4 (6-ounce) tuna fillets, about 1-¼-inches thick
- 1 tablespoon cajun seasoning (I used Blackened Redfish Magic)
- 1 tablespoon olive oil
- 1-½ teaspoons grated lemon zest
- 2 teaspoons lemon juice
- 6 cups salad greens
- Salt and peppers to taste
- Coat a skillet with cooking spray. Heat pan over medium-high heat.
- Rub each side of the tuna fillets with the Cajun seasoning. Put tuna in the pan and cook 3-4 minutes per side or until cooked to your liking. Remove the pan from the heat.
- In a salad bowl whisk oil, lemon zest, and lemon juice. Add salad greens and season with salt and pepper. Toss greens to coat with the dressing.
- Divide the greens among four plates. Top each serving with a tuna fillet and serve.
Recipe source: The South Beach Diet Taste of Summer Cookbook by Arthur Agatston, M.D.
*PersonalPoints® calculated by WW. *PointsPlus® and SmartPoints® calculated by Simple Nourished Living; Not endorsed by Weight Watchers International, Inc. All recipe ingredients except optional items included in determining nutritional estimates. SmartPoints® values calculated WITHOUT each plan's ZeroPoint Foods (Green plan, Blue plan, Purple plan) using the WW Recipe Builder.
More Easy Healthy Fish Recipes for Weight Watchers
- Low Calorie Cuban-Style Fish
- Baked Fish with Lemon and Herbs
- Crock Pot Foil-Wrapped Fish
- Budget Bouillabaisse (Fish Stew)
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