Grilled Tuna

Dairy Free
Very Healthy
Health score
69%
Grilled Tuna
30 min.
4
376kcal

Suggestions


If you’re looking for a delicious and healthy meal that’s quick to prepare, this Grilled Tuna recipe is just what you need! With its robust flavors and satisfying texture, it makes for a fantastic lunch or dinner option. The blend of Cajun seasoning or Jamaican jerk seasoning brings a kick of spice that perfectly complements the tender tuna, elevating it from a simple dish to a flavor-packed experience.

Not only is this meal dairy-free and packed with nutrients, but it also scores a healthy 69 on the health scale, making it an ideal choice for those who want to eat well without compromising on taste. The grilled tuna, set atop fresh arugula and juicy tomato slices, provides a tantalizing contrast to the creamy tartar sauce spread on toasted rolls. With only 376 calories per serving, it's a guilt-free pleasure that fits seamlessly into a balanced diet.

Imagine sinking your teeth into a hearty sandwich that’s as nourishing as it is delightful! In just 30 minutes, you can treat yourself and your loved ones to a meal that not only satisfies your hunger but also delights your taste buds. So fire up the grill and prepare to enjoy a culinary journey that’s both invigorating and deeply satisfying!

Ingredients

  • bunch arugula 
  • teaspoons cajun seasoning or 
  • servings jamaican jerk seasoning 
  •  rolls split hard
  • 0.3 cup tartar sauce 
  • medium tomatoes sliced
  • 24 oz thick tuna fillets 

Equipment

  • grill
  • grill pan

Directions

  1. While potatoes are cooking, heat a grill or grill pan over medium heat.
  2. Sprinkle tuna fillets on both sides with seasoning, then cook for 6 minutes, turning once, for medium-cooked fish.
  3. Spread tartar sauce on open split rolls. Arrange arugula on bottom halves, and top with tuna and tomatoes.

Nutrition Facts

Calories376kcal
Protein42.88%
Fat17.25%
Carbs39.87%

Properties

Glycemic Index
21.25
Glycemic Load
0.84
Inflammation Score
-9
Nutrition Score
31.040434671485%

Flavonoids

Naringenin
0.42mg
Isorhamnetin
1.21mg
Kaempferol
9.91mg
Myricetin
0.08mg
Quercetin
2.59mg

Nutrients percent of daily need

Calories:376.23kcal
18.81%
Fat:7.11g
10.94%
Saturated Fat:1.3g
8.15%
Carbohydrates:36.99g
12.33%
Net Carbohydrates:33.38g
12.14%
Sugar:4.05g
4.5%
Cholesterol:62.22mg
20.74%
Sodium:820.16mg
35.66%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:39.78g
79.56%
Selenium:138.29µg
197.56%
Vitamin B3:20.09mg
100.44%
Vitamin B12:4.37µg
72.9%
Vitamin A:2388.26IU
47.77%
Vitamin K:46.31µg
44.1%
Vitamin B6:0.7mg
35.18%
Phosphorus:331mg
33.1%
Iron:5.88mg
32.67%
Manganese:0.52mg
26.01%
Folate:99.33µg
24.83%
Vitamin B1:0.37mg
24.61%
Vitamin B2:0.4mg
23.66%
Magnesium:80.15mg
20.04%
Potassium:682.25mg
19.49%
Vitamin E:2.54mg
16.96%
Vitamin C:13.01mg
15.77%
Calcium:148.65mg
14.86%
Fiber:3.62g
14.46%
Vitamin D:2.04µg
13.61%
Zinc:2.04mg
13.61%
Copper:0.26mg
13.13%
Vitamin B5:0.72mg
7.17%
Source:My Recipes