Seared Tuna Steaks with Greens

Seared Tuna Steaks with Greens

Pan-seared or grilled tuna steaks on a bed of mix greens with grilled bell peppers.

Tuna is not as high in fat as you might think : in fact it contains only 4-6 % fat, mainly omega-3 fats. Eating this type of fat is recommended for the prevention of cardiovascular disease.

4 servings
Preparation 10 min
Cooking 10 min

Standing 5 min

330 calories per serving 


Ingredients

2 yellow or red sweet peppers   400 g
2 tsp olive oil   10 mL
4 tuna steaks, or blue marlin   500 g
4 cups mixed greens   100 g
2 tbsp Classic Vinaigrette (Recipe)   30 mL
2 tsp extra virgin olive oil   10 mL
4 tsp chives, fresh [optional]   4 g
1 pinch salt [optional]   0.1 g
  ground pepper to taste    
  aluminum foil    

Method

  1. Cut the peppers into quarters lengthwise, removing the seeds and the stems, then brush them with the olive oil, and sprinkle with plenty of salt. Arrange them on a hot grill, or under a preheated broiler in the oven. Cook the peppers until they are golden-brown and charred in spots, 5 to 7 min, turning them once. To make the peeling operation easier, cover or wrap the peppers in aluminum foil or in a paper bag, and let them cool down a few minutes (the moisture kept within will help lift the peel).
  2. Put the tuna steaks in a dry pan or on a grill, over medium-low heat. Sear 3-4 min per side, depending on the desired level of doneness. Tuna dries out very quickly when overcooked and is best appreciated served "pink" or "blue" in the centre. Season with salt and pepper to taste. Wrap the steaks in aluminum foil and set aside for 5 min so that the juices can distribute evenly and give the inside time to become soft and tender.
  3. Use these last few minutes to dress the plates with the vegetables. Rinse and spin-dry the mixed greens, then put them in a bowl and toss with the Classic Vinaigrette. Season with salt and pepper, then divide them up onto the individual serving plates. Arrange the peppers on top, then add the tuna steaks and drizzle with the extra virgin olive oil. Garnish with chopped chives and freshly ground pepper, then serve.

Nutrition Facts Table

Nutrition Facts

per 1 serving (240g)

Amount

% DV*

* DV = Daily Value

Calories

330

Fat

17 g

26 %

Saturated 3 g
+ Trans 0 g

16 %

Cholesterol

55 mg

Sodium

75 mg

3 %

Carbohydrate

6 g

2 %

Fibre

2 g

6 %

Sugars

4 g

Protein

37 g

Vitamin A

130 %

Vitamin C

270 %

Calcium

6 %

Iron

15 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: servings
Grain Products: 0 serving
Milk and Alternatives: 0 serving
Meat and Alternatives: serving

More info

Claims

Free :
Added Sugar, Trans Fat
Low :
Saturated Fat, Sodium
Source of :
Calcium, Copper, Manganese, Omega-3, Zinc
Good source of :
Folacin, Iron
Excellent source of :
Magnesium, Niacin, Pantothenic Acid, Phosphorus, Potassium, Selenium, Vitamin A, Vitamin B1, Vitamin B12, Vitamin B2, Vitamin B6, Vitamin C, Vitamin D, Vitamin E, Vitamin K
Diet-related health claims :
Artery-healthy, Heart-healthy

More info


This recipe is in the following categories: Fish | Main courses/Entrées | Artery-healthy | Diabetes-friendly | Halal | Heart-healthy | High Iron | High Vitamin D | Kosher | Low Saturated Fat | Low Sodium | Source of Omega-3 | Barbecue/Broil/Grill

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