Blackened Tuna with Tangy Mustard Sauce

This dish also works great in a sauté pan on the stove top.

Prep Time: 15 minutes

Nutrition Facts

Serving Size: 1 tuna fillet

  • Calories 200
  • Carbohydrate 6 g
  • Protein 30 g
  • Fat 6 g
  • Saturated Fat 1.5 g
  • Dietary Fiber 2 g
  • Cholesterol 40 mg
  • Sodium 470 mg

This Recipe Serves 4


1 Tbsp paprika
1 tsp chili powder
1 tsp dried oregano
1 tsp dried thyme
½ tsp cayenne pepper (optional)
1 tsp ground black pepper
½  tsp garlic powder
½  tsp salt (optional)
4 4-ounce tuna filets
Cooking Spray
½ cup non-fat, plain Greek style yogurt
¼ cup Dijon mustard
1 Tbsp soy sauce
1 Tbsp chopped fresh parsley


  1. Prepare an indoor or outdoor grill.
  2. Mix together paprika, chili powder, oregano, thyme, cayenne pepper (optional), ground black pepper, garlic powder, and salt (optional).
  3. Rub each tuna filet with blackening seasoning well on both sides.
  4. Spray the tuna filets with cooking spray and grill 4-5 minutes on each side. Tuna should be slightly pink in the middle.
  5. In a small bowl, whisk together yogurt, mustard and soy sauce. Divide sauce evenly among the 4 tuna filets and top right before serving and sprinkle with chopped fresh parsley.

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