Grilled Pacific Rim Tuna Salad

Gluten Free
Dairy Free
Very Healthy
Health score
98%
Grilled Pacific Rim Tuna Salad
25 min.
4
293kcal

Suggestions


Welcome to a culinary adventure that brings the vibrant flavors of the Pacific Rim right to your table! Our Grilled Pacific Rim Tuna Salad is not just a meal; it's a celebration of fresh ingredients and bold tastes that will tantalize your taste buds. Perfectly grilled tuna steaks, marinated in a delightful blend of pineapple juice and teriyaki glaze, are the stars of this dish. The addition of juicy pineapple skewers adds a tropical twist that complements the savory notes of the tuna.

This salad is a feast for the senses, combining the crispness of mixed salad greens with the sweetness of grape tomatoes and the sharpness of red onion. Each bite is a harmonious blend of textures and flavors, making it an ideal choice for lunch, dinner, or any occasion where you want to impress your guests with a healthy yet satisfying meal.

With a health score of 98, this dish is not only gluten-free and dairy-free but also packed with nutrients, making it a guilt-free indulgence. Ready in just 25 minutes, it’s perfect for busy weeknights or leisurely weekend gatherings. So fire up the grill and get ready to enjoy a deliciously healthy meal that’s as good for your body as it is for your palate!

Ingredients

  • 0.5 cup pineapple juice 
  • 0.3 cup teriyaki sauce (from 12-oz bottle)
  • tablespoon sesame oil 
  • 0.3 teaspoon ground ginger 
  • 18 inches pineapple fresh (2 cups)
  • 16 oz ahi tuna steak 
  • cups the salad mixed
  • cup cherry tomatoes cut in half
  • small onion red separated sliced
  • 0.5 cup oat bran 

Equipment

  • bowl
  • whisk
  • grill
  • metal skewers

Directions

  1. Heat gas or charcoal grill. In small bowl, mix all dressing ingredients with wire whisk; reserve 2 tablespoons.
  2. On each of 2 (10-inch) metal skewers, thread pineapple, leaving 1/4-inch space between each piece.
  3. Brush 1 tablespoon of the reserved dressing on pineapple; brush remaining 1 tablespoon reserved dressing on tuna.
  4. Carefully spray grill rack with cooking spray.
  5. Place tuna on grill. Cover grill; cook over medium heat about 10 minutes, turning once and adding pineapple for last 5 minutes of grilling, until fish flakes easily with fork and is slightly pink in center.
  6. Among 4 plates, divide salad greens, tomatoes and onion. Top each with pineapple and tuna.
  7. Sprinkle with sesame sticks.
  8. Serve with remaining dressing.

Nutrition Facts

Calories293kcal
Protein40.31%
Fat29.6%
Carbs30.09%

Properties

Glycemic Index
46.54
Glycemic Load
7.22
Inflammation Score
-10
Nutrition Score
30.902173830115%

Flavonoids

Luteolin
0.01mg
Isorhamnetin
1.38mg
Kaempferol
0.18mg
Myricetin
0.01mg
Quercetin
5.86mg

Nutrients percent of daily need

Calories:293.03kcal
14.65%
Fat:10.27g
15.79%
Saturated Fat:2.15g
13.44%
Carbohydrates:23.47g
7.82%
Net Carbohydrates:20.18g
7.34%
Sugar:8.92g
9.91%
Cholesterol:43.09mg
14.36%
Sodium:750.56mg
32.63%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:31.45g
62.91%
Vitamin B12:10.69µg
178.22%
Selenium:48.96µg
69.95%
Manganese:1.29mg
64.56%
Vitamin A:3120.72IU
62.41%
Vitamin B3:10.76mg
53.8%
Phosphorus:463.34mg
46.33%
Vitamin D:6.46µg
43.09%
Vitamin B6:0.7mg
34.81%
Vitamin B1:0.52mg
34.56%
Vitamin C:28.22mg
34.21%
Magnesium:118.61mg
29.65%
Vitamin B2:0.38mg
22.11%
Potassium:653.78mg
18.68%
Iron:2.99mg
16.59%
Vitamin B5:1.63mg
16.27%
Copper:0.27mg
13.41%
Fiber:3.29g
13.17%
Folate:43.76µg
10.94%
Vitamin E:1.56mg
10.38%
Zinc:1.4mg
9.32%
Calcium:43.36mg
4.34%
Vitamin K:2.28µg
2.17%