Grilled Tuna Citrus Salad

Gluten Free
Dairy Free
Very Healthy
Health score
100%
Grilled Tuna Citrus Salad
30 min.
4
652kcal

Suggestions


Welcome to a culinary delight that perfectly balances health and flavor: Grilled Tuna Citrus Salad! This vibrant dish is not only a feast for the eyes but also a powerhouse of nutrition, boasting a perfect health score of 100. Whether you're looking for a refreshing side dish, a light lunch, or a satisfying main course, this salad checks all the boxes.

Imagine succulent grilled tuna steaks, marinated in a zesty honey and Dijon mustard blend, grilled to perfection with tantalizing char marks. Paired with creamy avocado slices and the bright, refreshing notes of navel oranges, this salad is a celebration of fresh ingredients. The mixed baby greens add a delightful crunch, while the sweet onion provides a subtle depth of flavor.

Not only is this dish gluten-free and dairy-free, but it also emphasizes wholesome ingredients that promote a healthy lifestyle. With a preparation time of just 30 minutes, you can whip up this delicious meal in no time, making it perfect for busy weeknights or weekend gatherings. Plus, with only 652 calories per serving, you can indulge without the guilt!

Join us in savoring the flavors of the ocean and the garden with this Grilled Tuna Citrus Salad. It's a dish that not only nourishes the body but also delights the palate, making it a must-try for anyone who loves fresh, healthy cuisine.

Ingredients

  •  ahi tuna steak 
  • large avocado pitted peeled sliced
  • 0.3 teaspoon pepper black freshly ground
  • tablespoons champagne vinegar 
  • tablespoons dijon mustard 
  • tablespoons honey 
  • 0.3 teaspoon kosher salt 
  • tablespoons juice of lime fresh
  • ounces the salad mixed packed (3 qts. lightly )
  •  navel oranges peeled cut in half-moons
  • 0.3 cup olive oil 
  • 0.5 cup onion sweet such as walla walla thinly sliced

Equipment

  • bowl
  • paper towels
  • grill

Directions

  1. Prepare a grill for medium heat (350 to 450). In a small bowl, combine honey and mustard. Rub tuna with mixture and let marinate at room temperature, 10 minutes.
  2. Use an oil-soaked paper towel to wipe grill grates. Cook tuna just until grill marks appear, 1 to 2 minutes on each side, leaving tuna rare inside.
  3. Cut each steak across the grain into 1/4-in.-thick slices.
  4. In a small bowl, combine 1/3 cup olive oil, the vinegar, and lime juice. In a medium bowl, combine greens, onion, salt, pepper, oranges, avocados, and 2/3 of vinaigrette; toss to coat. Divide salad among 4 plates and arrange tuna slices on top.
  5. Serve with remaining vinaigrette on the side.
  6. *Look for troll- or pole-caught Pacific albacore tuna; it's more sustainably fished than longline, and the fish have lower mercury levels. U.S. ahi is next best.

Nutrition Facts

Calories652kcal
Protein26.01%
Fat56%
Carbs17.99%

Properties

Glycemic Index
39.07
Glycemic Load
5.29
Inflammation Score
-10
Nutrition Score
44.135652417722%

Flavonoids

Cyanidin
0.33mg
Epicatechin
0.37mg
Epigallocatechin 3-gallate
0.17mg
Eriodictyol
0.16mg
Hesperetin
15.98mg
Naringenin
5mg
Apigenin
0.02mg
Luteolin
0.51mg
Kaempferol
0.23mg
Myricetin
0.23mg
Quercetin
3.08mg

Nutrients percent of daily need

Calories:652.33kcal
32.62%
Fat:41.52g
63.87%
Saturated Fat:6.8g
42.49%
Carbohydrates:30.01g
10%
Net Carbohydrates:21.15g
7.69%
Sugar:16.47g
18.3%
Cholesterol:64.6mg
21.53%
Sodium:316.09mg
13.74%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:43.4g
86.79%
Vitamin B12:16.03µg
267.18%
Selenium:65.37µg
93.39%
Vitamin A:4523.76IU
90.48%
Vitamin B3:17.09mg
85.43%
Vitamin C:64.62mg
78.32%
Vitamin D:9.69µg
64.6%
Vitamin B6:1.16mg
57.9%
Phosphorus:532.51mg
53.25%
Vitamin E:6.53mg
43.5%
Vitamin B1:0.56mg
37.45%
Vitamin B2:0.63mg
36.98%
Fiber:8.86g
35.43%
Vitamin B5:3.48mg
34.82%
Magnesium:133.25mg
33.31%
Potassium:1159.25mg
33.12%
Folate:130.45µg
32.61%
Vitamin K:32.36µg
30.82%
Copper:0.41mg
20.54%
Iron:3.02mg
16.75%
Manganese:0.33mg
16.35%
Zinc:1.92mg
12.77%
Calcium:72.97mg
7.3%
Source:My Recipes