Cook the Book: Oven-Baked Tuna with a Savory Topping

Dairy Free
Very Healthy
Health score
100%
Cook the Book: Oven-Baked Tuna with a Savory Topping
45 min.
1
1071kcal

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Ingredients

  • pound tuna steaks fresh
  •  olives black pitted
  • tablespoon capers rinsed drained
  • 16  cherry tomatoes ripe coarsely chopped
  • tablespoons breadcrumbs dry fine
  • tablespoons olive oil extra virgin extra-virgin
  • teaspoon pepper dried red crushed
  • 0.5 teaspoon sea salt 

Equipment

  • oven

Directions

  1. Preheat the oven to 350°F.
  2. Pat the tuna steak dry.
  3. Spread a little of the olive oil over the bottom of an oven dish in which the tuna will fit comfortably and set the steak in the dish. Smear a little more oil over the top of the steak and sprinkle on the salt and chili.
  4. Chop together the black olives, capers, and basil to make a coarse, crumbly mixture. Pile this on top of the tuna and then add the chopped tomatoes.
  5. Sprinkle the bread crumbs over the tomatoes and dribble the remaining oil over the top.
  6. Transfer the dish to the preheated oven and bake for 15 to 20 minutes, or until the tuna is done to taste. (In southern Italy, tuna is almost always cooked well done, but Americans may prefer it with a streak of raw in the middle.)

Nutrition Facts

Calories1071kcal
Protein42.26%
Fat47.3%
Carbs10.44%

Properties

Glycemic Index
0
Glycemic Load
0
Inflammation Score
-10
Nutrition Score
61.210434581922%

Flavonoids

Apigenin
0.03mg
Luteolin
0.2mg
Kaempferol
10.53mg
Myricetin
0.03mg
Quercetin
15.71mg

Nutrients percent of daily need

Calories:1070.93kcal
53.55%
Fat:55.61g
85.56%
Saturated Fat:10.4g
65.01%
Carbohydrates:27.61g
9.2%
Net Carbohydrates:23.06g
8.39%
Sugar:8.32g
9.24%
Cholesterol:172.37mg
57.46%
Sodium:2145.24mg
93.27%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:111.78g
223.56%
Vitamin B12:42.84µg
714.06%
Selenium:172.68µg
246.69%
Vitamin A:11930.36IU
238.61%
Vitamin B3:42.37mg
211.84%
Vitamin D:25.85µg
172.37%
Phosphorus:1269.04mg
126.9%
Vitamin B6:2.35mg
117.7%
Vitamin B1:1.4mg
93.06%
Vitamin E:11.85mg
79.03%
Vitamin B2:1.31mg
77.09%
Vitamin C:62.37mg
75.6%
Magnesium:268.17mg
67.04%
Vitamin B5:5.27mg
52.68%
Potassium:1828.01mg
52.23%
Iron:8.21mg
45.59%
Copper:0.72mg
36.24%
Manganese:0.58mg
29.03%
Vitamin K:30.21µg
28.77%
Zinc:3.52mg
23.44%
Fiber:4.55g
18.19%
Folate:68.95µg
17.24%
Calcium:126.09mg
12.61%