Lemon-Pepper Tuna Kabobs

Gluten Free
Dairy Free
Very Healthy
Health score
70%
Lemon-Pepper Tuna Kabobs
29 min.
4
185kcal

Suggestions

Ingredients

  • 0.5 cup cooking wine dry white
  • 16 small mushrooms fresh
  • teaspoon ground pepper 
  • pound halibut steaks cut into 1-inch pieces
  • 0.3 cup juice of lemon fresh
  • teaspoons lemon rind grated
  • teaspoons olive oil 
  • small purple onion cut into eighths
  • small bell pepper sweet red cut into 1-inch pieces
  • small baby squash yellow cut into 1-inch pieces

Equipment

  • sauce pan
  • oven
  • ziploc bags
  • broiler pan
  • metal skewers

Directions

  1. Combine first 5 ingredients in heavy-duty, zip-top plastic bag; add fish and vegetables. Seal bag; turn bag to coat fish. Marinate in refrigerator 10 minutes.
  2. Remove fish and vegetables from marinade.
  3. Place marinade in a small saucepan; bring to a boil, and set aside.
  4. Thread vegetables onto 2 (12-inch) metal skewers.
  5. Place vegetable kabobs on rack of a broiler pan coated with cooking spray. Broil 5 1/2 inches from heat (with electric oven door partially opened) 3 minutes.
  6. While vegetables broil, thread fish on 2 (12-inch) metal skewers.
  7. Add fish kabobs to rack. Broil 6 to 8 additional minutes or until vegetables are crisp-tender and fish flakes easily when tested with a fork, brushing occasionally with marinade.
  8. Remove fish and vegetables from kabobs.
  9. Serve with lemon wedges, if desired.

Nutrition Facts

Calories185kcal
Protein56.76%
Fat20.99%
Carbs22.25%

Properties

Glycemic Index
55
Glycemic Load
1.69
Inflammation Score
-8
Nutrition Score
21.130869751391%

Flavonoids

Malvidin
0.02mg
Catechin
0.23mg
Epicatechin
0.17mg
Eriodictyol
0.74mg
Hesperetin
2.33mg
Naringenin
0.32mg
Luteolin
0.12mg
Isorhamnetin
1.38mg
Kaempferol
0.19mg
Myricetin
0.01mg
Quercetin
5.69mg

Nutrients percent of daily need

Calories:184.6kcal
9.23%
Fat:3.89g
5.98%
Saturated Fat:0.69g
4.31%
Carbohydrates:9.28g
3.09%
Net Carbohydrates:7.09g
2.58%
Sugar:4.75g
5.28%
Cholesterol:55.57mg
18.52%
Sodium:83.98mg
3.65%
Alcohol:3.09g
100%
Alcohol %:1.28%
100%
Protein:23.67g
47.34%
Selenium:55.78µg
79.69%
Vitamin C:43.78mg
53.06%
Vitamin B3:9.38mg
46.91%
Vitamin B6:0.9mg
45.18%
Vitamin D:5.41µg
36.06%
Phosphorus:344.75mg
34.48%
Potassium:899.52mg
25.7%
Vitamin B12:1.26µg
21.06%
Vitamin B2:0.31mg
18.25%
Vitamin A:777.91IU
15.56%
Manganese:0.29mg
14.57%
Folate:54.82µg
13.7%
Magnesium:49.6mg
12.4%
Vitamin B5:1.22mg
12.15%
Copper:0.21mg
10.42%
Vitamin B1:0.15mg
9.76%
Vitamin E:1.38mg
9.22%
Fiber:2.18g
8.73%
Zinc:0.93mg
6.22%
Iron:0.89mg
4.92%
Vitamin K:4.93µg
4.69%
Calcium:32.8mg
3.28%
Source:My Recipes