Grilled Tuna and Broccolini with Garlic Drizzle

Gluten Free
Dairy Free
Very Healthy
Health score
100%
Grilled Tuna and Broccolini with Garlic Drizzle
45 min.
4
425kcal

Suggestions


Are you ready to elevate your lunch or dinner with a dish that’s not only delicious but also incredibly healthy? Look no further than this Grilled Tuna and Broccolini with Garlic Drizzle! With a perfect health score of 100, this recipe is gluten-free, dairy-free, and packed with nutrients, making it an ideal choice for anyone looking to maintain a balanced diet without sacrificing flavor.

In just 45 minutes, you can whip up a meal that serves four, featuring succulent tuna steaks grilled to perfection and vibrant broccolini sautéed in a delightful garlic and anchovy drizzle. Each serving is a harmonious blend of protein, healthy fats, and just the right amount of carbs, totaling only 425 calories. This dish is not only a feast for the taste buds but also a visual delight, with the bright green broccolini contrasting beautifully against the rich, seared tuna.

Whether you’re preparing a casual lunch or an elegant dinner, this recipe is sure to impress. The zesty lemon wedges add a refreshing touch, making every bite a burst of flavor. So grab your grill pan and get ready to enjoy a meal that’s as nutritious as it is satisfying!

Ingredients

  • 24 ounce ahi tuna steak ()
  • 0.5 teaspoon pepper black divided freshly ground
  • pound broccolini trimmed
  • fillet oil-packed anchovies canned drained chopped in oil
  • tablespoons garlic fresh minced
  • 0.5 teaspoon kosher salt 
  •  lemon wedges 
  • 0.3 cup olive oil extra virgin extra-virgin

Equipment

  • frying pan
  • sauce pan
  • grill pan

Directions

  1. Combine oil, garlic, anchovy fillets, and 1/4 teaspoon pepper in a small saucepan over low heat. Cook for 5 minutes or until garlic begins to sizzle; remove from heat. Set aside.
  2. Heat a grill pan over high heat. Lightly coat tuna with cooking spray.
  3. Sprinkle with salt and remaining 1/4 teaspoon pepper.
  4. Add to pan; cook 2 minutes on each side or until desired degree of doneness.
  5. Remove from pan.
  6. Combine 1 teaspoon oil mixture and Broccolini; toss.
  7. Add to pan; cook 6 minutes or until tender, turning occasionally.
  8. Place 1 tuna steak and 4 ounces Broccolini on each of 4 plates.
  9. Drizzle each serving with about 1 1/2 tablespoons oil mixture.
  10. Serve with lemon wedges.

Nutrition Facts

Calories425kcal
Protein42.29%
Fat47.1%
Carbs10.61%

Properties

Glycemic Index
21.88
Glycemic Load
0.7
Inflammation Score
-10
Nutrition Score
35.613477898681%

Flavonoids

Eriodictyol
3.84mg
Hesperetin
5.02mg
Naringenin
0.1mg
Apigenin
0.01mg
Luteolin
0.36mg
Kaempferol
0.02mg
Myricetin
0.15mg
Quercetin
0.27mg

Nutrients percent of daily need

Calories:425.41kcal
21.27%
Fat:22.04g
33.91%
Saturated Fat:4.04g
25.27%
Carbohydrates:11.17g
3.72%
Net Carbohydrates:9.18g
3.34%
Sugar:3.16g
3.51%
Cholesterol:65.7mg
21.9%
Sodium:437.61mg
19.03%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:44.53g
89.05%
Vitamin B12:16.05µg
267.52%
Vitamin C:114.84mg
139.2%
Vitamin A:5720.56IU
114.41%
Selenium:63.59µg
90.84%
Vitamin B3:15.02mg
75.09%
Vitamin D:9.72µg
64.78%
Phosphorus:444.59mg
44.46%
Vitamin B6:0.84mg
42.06%
Vitamin B1:0.43mg
28.43%
Vitamin B2:0.44mg
25.88%
Vitamin E:3.72mg
24.8%
Magnesium:88.79mg
22.2%
Vitamin B5:1.87mg
18.66%
Iron:3.04mg
16.86%
Potassium:479.84mg
13.71%
Calcium:109.9mg
10.99%
Copper:0.17mg
8.63%
Vitamin K:8.76µg
8.34%
Fiber:1.99g
7.96%
Zinc:1.11mg
7.41%
Manganese:0.13mg
6.58%
Folate:5.71µg
1.43%
Source:My Recipes