Parchment Packet Baked Tuna Steaks & Vegetables with Creamy Dijon-Turmeric Sauce

4.0

(4)

3 Reviews

How to bake fish perfectly? Wrapping the fish and vegetables in parchment packets creates steam that keeps the tuna moist while it cooks. Plus, it's a fun presentation.

Breana Lai Killeen, M.P.H., RD

Updated on April 19, 2024

Tested by

EatingWell Test Kitchen

Reviewed by Dietitian

Emily Lachtrupp, M.S., RD

Prep Time:

20 mins

Additional Time:

10 mins

Total Time:

30 mins

Servings:

Yield:

4 packets

Nutrition Profile:

Low-Carb Bone-Health Diabetes-Friendly Nut-Free Healthy Aging Healthy Immunity Low-Sodium High-Blood Pressure Soy-Free Heart-Healthy Gluten-Free Low-Calorie

Jump to Nutrition Facts

Cook Mode (Keep screen awake)

Ingredients

¼ cup mayonnaise
1 tablespoon chopped fresh parsley
2 teaspoons Dijon mustard
1 teaspoon honey
½ teaspoon ground turmeric
2 cups thinly sliced Yukon Gold potatoes (about 1/8-inch)
½ teaspoon salt, divided
⅛ teaspoon ground pepper, plus 1/4 teaspoon, divided
4 cups chopped kale
1 ¼ pounds tuna (about 1 inch thick), cut into 4 pieces

Directions

Preheat oven to 450 degrees F. Cut 4 large sheets of parchment paper, each about 16 by 12 inches (or use pre-cut parchment sheets).
Combine mayonnaise, parsley, mustard, honey and turmeric in a small bowl.
To make packets, lay the parchment sheets on a work surface with the long sides closest to you. Fold each in half (bringing the short sides together), then open. Place 1/2 cup potatoes on one side of each piece of parchment and sprinkle with 1/4 teaspoon salt and 1/8 teaspoon pepper. Top each with 1 cup of kale and a piece of tuna. Sprinkle the tuna with the remaining 1/4 teaspoon each salt and pepper. Brush with the mayonnaise mixture. Close the packets and seal the edges with small, tight folds. Place the packets on a large baking sheet.
Bake until the fish is just cooked through, 10 to 15 minutes. (Carefully open one packet to check for doneness--be cautious of the steam.) Set each packet on its own plate. Let stand for 3 minutes. Cut an X in the top of each packet with scissors and carefully fold open to serve.

Tips

Equipment: Parchment paper or pre-cut parchment sheets

Originally appeared: EatingWell Magazine, January/February 2020

Nutrition Facts (per serving)

312	Calories
11g	Fat
14g	Carbs
36g	Protein

Nutrition Facts
Servings Per Recipe 4
Serving Size 4oz. fish and 1 cup vegetables
Calories 312
% Daily Value *
Total Carbohydrate 14g	5%
Dietary Fiber 2g	6%
Total Sugars 2g
Added Sugars 1g	2%
Protein 36g	73%
Total Fat 11g	14%
Saturated Fat 2g	10%
Cholesterol 61mg	20%
Vitamin A 1774IU	35%
Vitamin C 24mg	27%
Folate 32mcg	8%
Sodium 512mg	22%
Calcium 38mg	3%
Iron 2mg	10%
Magnesium 69mg	17%
Potassium 901mg	19%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

Parchment Packet Baked Tuna Steaks & Vegetables with Creamy Dijon-Turmeric Sauce

Ingredients

Directions

Tips

Nutrition Facts (per serving)

Related Articles