Healthy Tuna Steak Recipe
created by
Lana B. 08/04/2023
"Broccoli mixed vegetables black olives and tuna steak. No struggles!"
"Looks so yummy! Youve done an excellent job including lean proteins like tuna steak and fiber-rich foods like broccoli and mixed vegetables."
See commentsIngredients
- 4 tuna steaks (about 6 oz each)
- 2 cups broccoli florets
- 1 cup mixed bell peppers, diced
- 1 cup zucchini, diced
- 1/2 cup black olives, pitted and sliced
- 1/2 onion, diced
- 2 cloves garlic, minced
- 2 tablespoons olive oil
- 1 teaspoon dried oregano
- Salt and pepper to taste
- Juice of 1 lemon
Instructions
- 1. Preheat your grill or skillet over medium-high heat.
- 2. In a large bowl, combine broccoli, bell peppers, zucchini, black olives, onion, and garlic.
- 3. Drizzle with olive oil, oregano, salt, and pepper. Toss to coat evenly.
- 4. Grill or sauté the vegetable mixture for about 5-7 minutes until tender.
- 5. While the vegetables are cooking, season the tuna steaks with salt, pepper, and lemon juice.
- 6. Grill the tuna steaks for about 3-4 minutes on each side for medium-rare, or longer if desired.
- 7. Serve the grilled tuna steaks alongside the sautéed vegetables.
Nutrition Facts
| Nutrition Facts (per serving) | |
|---|---|
| Calories | 350 kcal |
| Protein | 40g |
| Carbohydrates | 20g |
| Fiber | 8g |
| Sugar | 3g |
| Added Sugar | 0g |
| Fat | 15g |
| Saturated Fat | 2g |
Health Benefits
This Healthy Tuna Steak Recipe is rich in omega-3 fatty acids from the tuna, which support heart health and reduce inflammation. The fiber from the vegetables aids digestion and keeps you feeling full longer. This dish fits well into Mediterranean and low-carb diets, making it a versatile choice for various eating plans. Always consult a healthcare professional if you have specific dietary concerns.
Serving Suggestions
- Pair with a side salad of mixed greens for added fiber.
- Serve with a glass of sparkling water with lemon for a refreshing drink.
- Garnish with fresh herbs like parsley or basil for extra flavor.
Recipe Variations and Adjustments
tuna steak recipe
Use a marinade of soy sauce and ginger for an Asian twist.
tuna steaks recipe
Add a side of quinoa for a complete meal.
grilled tuna steak recipe
Grill the tuna steaks with a sprinkle of smoked paprika for added flavor.
ahi tuna steak recipe
Use Ahi tuna for a richer taste and sear it for a shorter time.
seared tuna steak recipe
Sear the tuna steaks quickly on high heat for a rare center.
FAQs About This Recipe
Can I use frozen tuna steaks?
Yes, just ensure they are fully thawed before cooking.
What can I substitute for black olives?
You can use green olives or capers for a different flavor.
How do I know when the tuna is cooked?
Tuna is best served medium-rare; it should be seared on the outside and slightly pink in the center.
Can I add more vegetables?
Absolutely! Feel free to add any seasonal vegetables you enjoy.
Is this recipe suitable for meal prep?
Yes, it stores well in the refrigerator for up to 3 days.
Allergy & Diet Restrictions
Why We Love This Recipe
We love this Healthy Tuna Steak Recipe for its perfect balance of lean protein and vibrant vegetables. It's not only quick and easy to prepare, making it ideal for busy weeknights, but it also delivers a satisfying meal that supports your weight loss goals. The combination of tuna and fiber-rich veggies like broccoli ensures you feel full and energized without compromising on taste. Enjoy a nutritious dish that feels indulgent yet aligns perfectly with your healthy eating journey.
Recipe created by Fitmate Coach; inspired by Lana B.. It ensures the ideal combination of ingredients to support weight loss and healthy living.
Comments (2)
"Broccoli mixed vegetables black olives and tuna steak. No struggles!"
"Looks so yummy! Youve done an excellent job including lean proteins like tuna steak and fiber-rich foods like broccoli and mixed vegetables."