Grilled Tuna With Chickpea and Spinach Salad

Grilled Tuna With Chickpea and Spinach Salad

Tuna is a sturdy fish that is easy to grill or broil.

CAL/SERV :

282

PREP TIME :

25 MINS

YIELDS :

4 SERVINGS

COOK TIME:

20 MINS

INGREDIENTS
  • 1 Tbsp olive or canola oil
  • 1 Tbsp garlic, minced (about 2–3 cloves)
  • 2 Tbsp lemon juice
  • 1 Tbsp oregano, minced (or 1 tsp dried)
  • 12 oz tuna steak, cut into 4 portions (3 oz each)

For salad:

  • ½ can (15½ oz) low- sodium chickpeas (or garbanzo beans), drained and rinsed
  • ½ bag (10 oz) leaf spinach, rinsed and dried
  • 1 Tbsp lemon juice
  • 1 medium tomato, rinsed and cut into wedges
  • ⅛ tsp salt
  • ⅛ tsp ground black pepper

INSTRUCTIONS
  1. Preheat grill pan or oven broiler (with the rack 3 inches from heat source) on high temperature.
  2. Combine oil, garlic, lemon juice, and oregano, and brush over tuna steaks. Marinate for 5–10 minutes.
  3. Meanwhile, combine all salad ingredients. (Salad can be made up to 2 hours in advance and refrigerated.)
  4. Grill or broil tuna on high heat for 3–4 minutes on each side until the flesh is opaque and separates easily with a fork (to a minimum internal temperature of 145 °F).
  5. Serve one tuna steak over 1 cup of mixed salad.

Tip: Try with a side of Quinoa With Paprika and Cumin.

Nutrition (per serving):

Calories 282, Total fat 10 g, Saturated fat 2 g, Cholesterol 42 mg, Sodium 418 mg, Total fiber 5 g, Protein 31 g, Carbohydrates 15 g, Potassium 874 mg.

 Courtesy of National Heart, Lung, and Blood Institute