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 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 30 mL
2 tsp extra virgin olive oil 10 mL
4 tsp chives, fresh [optional] 4 g
1 pinch salt [optional] 0.2 g
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 %
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DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Vegetables 1
Meat and Alternatives 4 ½
Fats 2
More info
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Reviews

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

My Notes

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  • 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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