Let your oven and sheet pan assist you to make this fast meal. Recent tuna, candy potatoes and broccoli all cook dinner collectively on the sheet pan. I like utilizing a sheet pan, as a result of it solely makes use of one pan and makes cleanup a breeze.
A secret to the success of this meal is to verify your oven is at temperature earlier than including the sheet pan. Additionally, if like your tuna very uncommon, minimize down the cooking time.
Useful Hints:
— You need to use swordfish or cod fillets as a substitute of tuna.
— You need to use butternut squash cubes as a substitute of candy potatoes.
Countdown:
— Preheat oven.
— Microwave the candy potatoes and Brussels sprouts.
— Place all substances on the sheet pan and roast.
— Whereas sheet pan is within the oven, combine collectively the olive oil and lemon dressing.
Purchasing Checklist:
To purchase: 2 6-ounce tuna steaks, 3/4 pound Brussels sprouts, 1/2 pound candy potatoes, 1 small bottle sesame seeds, 1 lemon, 1 bottle dried oregano.
Staples: olive oil, salt and freshly floor black pepper.
SHEET PAN TUNA AND SWEET POTATOES AND BRUSSELS SPROUTS
3/4 pound Brussels sprouts, rinsed and minimize in half (about 3 cups)
1/2 pound candy potato cubes, peeled and minimize into 1/4- to 1/2-inch cubes (about 2 cups)
3 tablespoons olive oil, divided use
1 tablespoon sesame seeds
2 6-ounce tuna steaks
Salt and freshly floor black pepper
1/2 tablespoon lemon juice
1 teaspoon dried oregano
Preheat oven to 450 levels. Line a rimmed baking sheet with foil.
Mix candy potato cubes and Brussels sprouts in a microwave-safe bowl. Microwave on excessive 5 minutes. Take away and toss with 1 1/2 tablespoons olive oil. Unfold out on one aspect of the baking sheet and sprinkle sesame seeds excessive. Add tuna steaks to the opposite aspect of the baking sheet. Sprinkle salt and pepper to style over the tuna and greens. Place the baking sheet on the center shelf of the oven. Roast 5 minutes. Take away the sheet from the oven and switch the tuna over and stir the greens. Return the sheet to the oven and roast 5 minutes. A meat thermometer inserted into the tuna ought to learn 125 levels for medium uncommon. If you happen to like your tuna very uncommon, minimize down the cooking time to round 4 minutes per aspect. A meat thermometer ought to learn 100 levels. Whereas sheet pan is within the oven, combine remaining 1 1/2 tablespoons oil with lemon juice and oregano. Divide the tuna and greens between 2 dinner plates. Spoon olive oil and lemon juice sauce over the tuna steaks.
Yield 2 minutes.
Per serving: 566 energy (39% from fats), 24.7 g fats (3.8 g saturated, 10.9 g monounsaturated), 78 mg ldl cholesterol, 48.2 g protein, 39.9 g carbohydrates, 10.6 g fiber, 165 mg sodium.
