Grilled Tuna and Pearl Barley Niçoise

Dairy Free
Very Healthy
Health score
100%
Grilled Tuna and Pearl Barley Niçoise
45 min.
6
1595kcal

Suggestions


Welcome to a delightful culinary experience with our Grilled Tuna and Pearl Barley Niçoise! This vibrant dish is not only a feast for the eyes but also a powerhouse of nutrition, boasting a perfect health score of 100. Ideal for lunch or dinner, it serves six and is packed with flavor while being completely dairy-free.

Imagine succulent, perfectly grilled tuna steaks paired with the nutty texture of pearl barley, fresh green beans, and a medley of colorful vegetables. Each bite is a celebration of Mediterranean flavors, enhanced by the aromatic herbes de Provence and a zesty lemon dressing that ties everything together beautifully. With only 1595 calories for the entire dish, you can indulge without guilt!

This recipe is not just about taste; it’s also about health. With a remarkable protein content of over 57%, it’s perfect for those looking to maintain a balanced diet. The combination of fresh ingredients like Bibb lettuce, fennel, and niçoise olives ensures that you’re getting a variety of nutrients in every serving.

In just 45 minutes, you can create a meal that impresses family and friends alike. So fire up the grill and get ready to enjoy a dish that’s as nutritious as it is delicious!

Ingredients

  • 12 pounds ahi tuna steak ()
  • tablespoons anchovy paste 
  • servings boston lettuce leaves 
  •  fennel bulb cut into 1/4-inch strips
  • tablespoon basil fresh thinly sliced
  •  garlic clove minced
  • pound green beans 
  • 0.3 teaspoon pepper 
  •  hardboiled eggs sliced
  • teaspoons herbs de provence 
  • 0.5 cup juice of lemon 
  • tablespoons olive oil extra virgin extra-virgin
  • 30  olives 
  • cup quick-cooking barley uncooked
  • tablespoons pepper 
  •  plum tomatoes cut into wedges ( 3/4 pound)
  • 0.5  onion thinly sliced cut in half and
  • 0.5 teaspoon salt 
  • cups water 

Equipment

  • bowl
  • sauce pan
  • whisk
  • grill

Directions

  1. Whisk together first 7 ingredients in a small bowl. Set dressing aside.
  2. Bring 4 cups water to a boil in a large saucepan.
  3. Add barley and salt; cover, reduce heat, and simmer 45 minutes.
  4. Remove from heat; let stand 5 minutes.
  5. Drain, if necessary. Stir in 1/3 cup dressing, reserving remainder.
  6. Cook beans in boiling water until crisp-tender; drain. Plunge into ice water to stop the cooking process; drain and set aside.
  7. Press cracked pepper over tuna. Grill, covered with grill lid, over high heat (400 to 50
  8. minutes on each side or until desired degree of doneness.
  9. Arrange tuna, barley, green beans, egg slices, and next 4 ingredients onto lettuce-lined plates.
  10. Drizzle with reserved dressing.

Nutrition Facts

Calories1595kcal
Protein57.12%
Fat32.09%
Carbs10.79%

Properties

Glycemic Index
53.33
Glycemic Load
3.49
Inflammation Score
-10
Nutrition Score
73.785652160645%

Flavonoids

Eriodictyol
1.41mg
Hesperetin
2.94mg
Naringenin
0.7mg
Apigenin
0.01mg
Luteolin
0.22mg
Isorhamnetin
0.46mg
Kaempferol
0.46mg
Myricetin
0.22mg
Quercetin
4.51mg

Nutrients percent of daily need

Calories:1595.13kcal
79.76%
Fat:55.38g
85.21%
Saturated Fat:13.34g
83.37%
Carbohydrates:41.89g
13.96%
Net Carbohydrates:31.11g
11.31%
Sugar:7.14g
7.93%
Cholesterol:411.43mg
137.14%
Sodium:1116.46mg
48.54%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:221.78g
443.55%
Vitamin B12:85.78µg
1429.66%
Selenium:353.84µg
505.48%
Vitamin A:21145.27IU
422.91%
Vitamin B3:82.42mg
412.12%
Vitamin D:52.17µg
347.78%
Phosphorus:2495.75mg
249.58%
Vitamin B6:4.48mg
224.02%
Vitamin B1:2.38mg
158.39%
Vitamin B2:2.54mg
149.29%
Magnesium:528.68mg
132.17%
Vitamin B5:10.34mg
103.39%
Potassium:2981.96mg
85.2%
Vitamin E:11.82mg
78.78%
Vitamin K:78.02µg
74.3%
Iron:12.6mg
69.97%
Manganese:1.24mg
62.03%
Copper:1.15mg
57.46%
Zinc:6.95mg
46.31%
Fiber:10.78g
43.12%
Vitamin C:31.83mg
38.58%
Folate:87.31µg
21.83%
Calcium:194.95mg
19.49%
Source:My Recipes