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Grilled Tuna With Chickpea and Spinach Salad

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

Recipe Source: Deliciously Healthy Dinners
Prep time Cook time Yields Serving Size
25 minutes 20 minutes 4 servings 1 tuna steak, 1 C salad

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

Photograph of the completed recipe.
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

Directions

  • 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.

 

Note: If you can't find beans labeled "low sodium," compare the Nutrition Facts panels to find the beans with the lowest amount of sodium. Rinsing can help further reduce the sodium level.

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