Seared Tuna Steaks with Greens

30 Reviews
96% would make this recipe again

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.

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Preparation : 10 min Cooking : 10 min Standing : 5 min
330 calories/serving

Ingredients

2 yellow or red sweet peppers 14.5 oz
2 tsp olive oil 0.4 fl.oz
4 tuna steaks, or blue marlin 1.2 lb
4 cups mixed greens 3.5 oz
2 tbsp Classic Vinaigrette 1 fl.oz
2 tsp extra virgin olive oil 0.4 fl.oz
4 tsp chives, fresh [optional] 0.2 oz
1 pinch salt [optional]
ground pepper to taste [optional]
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

per 1 serving (230 g)

Amount

% Daily Value

Calories

330

Fat

17 g

26 %

Saturated 3.2 g
+ Trans 0 g

16 %

Cholesterol

60 mg

Sodium

70 mg

3 %

Carbohydrate

6 g

2 %

Fibre

2 g

6 %

Sugars

4 g

Net Carbs

4 g

Protein

37 g

Vitamin A

130 %

Vitamin C

266 %

Calcium

5 %

Iron

17 %
More info

Claims

This recipe is :
Diet-related health claims  :
Artery-healthy, Heart-healthy
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
Good source of  :
Folacin, Iron
Source of  :
Calcium, Copper, Manganese, Omega-3, Zinc
Low  :
Saturated Fat, Sodium
Free  :
Added Sugar, Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Vegetables 1
Meat and Alternatives 4 ½
Fats 2
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

30 Reviews (30 with rating only) 96% would make this recipe again

My Notes

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This space is reserved for your personal notes on the recipe. These notes are private and will only be visible to you. Here's an example of what these notes could say for a given recipe:

  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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