Grilled Tuna and Peppers with Caper Vinaigrette

Gluten Free
Dairy Free
Very Healthy
Low Fod Map
Health score
100%
Grilled Tuna and Peppers with Caper Vinaigrette
45 min.
4
386kcal

Suggestions


Indulge in a culinary delight with our Grilled Tuna and Peppers with Caper Vinaigrette, a dish that perfectly balances flavor and health. This recipe is not only gluten-free and dairy-free, but it also boasts a remarkable health score of 100, making it an excellent choice for those seeking nutritious meal options. With just 386 calories per serving, you can enjoy a satisfying lunch or dinner without any guilt.

The star of this dish is the sushi-grade tuna, which is grilled to perfection, ensuring a tender, pink center that melts in your mouth. Paired with lightly charred Italian fry peppers, this meal is a feast for the senses. The vibrant colors and fresh ingredients make it visually appealing, while the caper vinaigrette adds a zesty kick that elevates the entire dish.

Whether you're hosting a dinner party or simply looking to impress your family with a healthy yet delicious meal, this recipe is sure to please. The combination of fresh herbs, lemon juice, and capers creates a refreshing dressing that complements the rich flavors of the tuna and peppers beautifully. Plus, with a preparation time of just 45 minutes, you can whip up this gourmet dish in no time!

So fire up the grill and get ready to savor a meal that is as nutritious as it is delicious. Your taste buds will thank you!

Ingredients

  • 1.5 lb sushi-grade tuna steaks ()
  • teaspoon pepper black
  • 1.5 tablespoons capers in brine drained chopped
  • 0.5 teaspoon dijon mustard 
  • tablespoons flat-leaf parsley fresh chopped
  • 1.5 tablespoons juice of lemon fresh
  • 0.3 cup olive oil 
  • 0.8 lb fry peppers light green italian ( )
  • 1.3 teaspoons salt 

Equipment

  • bowl
  • whisk
  • grill
  • grill pan

Directions

  1. Prepare gas grill for cooking over direct high heat.
  2. While grill heats, cut peppers lengthwise into quarters, discarding stems and seeds. Trim ends so that quarters lie flat.
  3. Sprinkle tuna all over with 1 teaspoon salt and 1/2 teaspoon pepper. Cook tuna and peppers on lightly oiled grill rack, turning over once, until tuna is pink only in center and peppers are just tender, 4 to 6 minutes total (peppers may take longer than tuna).
  4. Transfer tuna and peppers as cooked to a serving plate.
  5. While tuna cooks, whisk together lemon juice, mustard, and remaining 1/4 teaspoon salt and 1/2 teaspoon pepper in a small bowl, then add oil in a slow stream, whisking until emulsified.
  6. Whisk in capers and parsley.
  7. Serve tuna topped with peppers and caper vinaigrette.
  8. If you don't have a gas grill or aren't able to grill outdoors, cook tuna on a lightly oiled well-seasoned large (2-burner) ridged grill pan over moderately high heat, turning once, 4 to 6 minutes total.

Nutrition Facts

Calories386kcal
Protein42.66%
Fat52.13%
Carbs5.21%

Properties

Glycemic Index
26.5
Glycemic Load
0.33
Inflammation Score
-10
Nutrition Score
36.729130765666%

Flavonoids

Eriodictyol
0.27mg
Hesperetin
0.81mg
Naringenin
0.08mg
Apigenin
4.32mg
Luteolin
4.04mg
Kaempferol
4.02mg
Myricetin
0.3mg
Quercetin
7.08mg

Nutrients percent of daily need

Calories:385.57kcal
19.28%
Fat:22.07g
33.96%
Saturated Fat:4.07g
25.44%
Carbohydrates:4.96g
1.65%
Net Carbohydrates:3.18g
1.16%
Sugar:2.22g
2.47%
Cholesterol:64.64mg
21.55%
Sodium:887.09mg
38.57%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:40.64g
81.29%
Vitamin B12:16.04µg
267.34%
Selenium:62.37µg
89.1%
Vitamin C:73.35mg
88.91%
Vitamin A:4204.04IU
84.08%
Vitamin B3:15.19mg
75.94%
Vitamin D:9.7µg
64.64%
Vitamin B6:0.97mg
48.57%
Vitamin K:48.79µg
46.46%
Phosphorus:452.43mg
45.24%
Vitamin B1:0.46mg
30.92%
Vitamin B2:0.46mg
27%
Vitamin E:4.02mg
26.78%
Magnesium:97.05mg
24.26%
Vitamin B5:1.9mg
19.02%
Potassium:603.42mg
17.24%
Iron:2.34mg
13.02%
Copper:0.23mg
11.26%
Manganese:0.2mg
10.19%
Zinc:1.18mg
7.85%
Fiber:1.78g
7.11%
Folate:16.89µg
4.22%
Calcium:29.6mg
2.96%
Source:Epicurious