>Makes: 4 servings (3 ounces cooked fish and 1 cup couscous mixture)

Start to Finish: 20 minutes
 
ingredients
  • 4
    fresh or frozen tuna steaks, cut 1-inch thick (about 1 pound)
  • 2
    tablespoons lemon juice
  • 1
    teaspoon reduced-sodium soy sauce
  • 1
    teaspoon snipped fresh thyme or 1/2 teaspoon dried thyme, crushed
  • 1/2
    teaspoon salt-free lemon-pepper seasoning
  • Nonstick cooking spray
  • 2
    cups chopped broccoli
  • 1/2
    cup packaged coarsely shredded fresh carrots
  • 1
    cup reduced-sodium chicken broth
  • 3/4
    cup water
  • 2
    cloves garlic, minced
  • 1
    cup whole wheat couscous
  • 1
    tablespoon fresh thyme sprigs (optional)
directionsThaw fish if frozen. Rinse fish steaks; pat dry. In a small bowl combine lemon juice, soy sauce, snipped thyme, and seasoning. Brush mixture over one side of steaks.
Lightly coat the unheated rack of a broiler pan with cooking spray. Place fish, brushed sides up on broiler pan. Broil 4 inches from the heat for 8 to 12 minutes or until fish begins to flake when tested with a fork, turning once and brushing with lemon juice mixture halfway through cooking.
Meanwhile, in a medium saucepan bring broccoli, carrot, chicken broth, water, and garlic just to boiling. Cook, covered, about 3 minutes or until broccoli is barely crisp-tender. Stir in couscous. Remove from heat; cover and let stand 5 minutes. Fluff with a fork. Serve fish atop hot cooked couscous mixture. If desired, garnish with thyme sprigs.
Substitution Tip: You can substituted instant brown rice for the couscous, just add it with the broccoli, carrot, chicken broth, water, and garlic and cook and let stand as directed.
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