Grilled Tuna-Couscous Salad

Dairy Free
Very Healthy
Health score
100%
Grilled Tuna-Couscous Salad
18 min.
4
491kcal

Suggestions

Ingredients

  • 12 ounce tuna steaks ( 1/)
  • 0.5 teaspoon pepper black freshly ground
  • pint cherry tomatoes halved
  • 10 ounce couscous 
  • 0.3 cup mint leaves fresh chopped
  • cup parsley fresh chopped
  • 0.5 cup juice of lemon divided
  • tablespoons olive oil 
  • 0.3 cup onion red finely chopped
  • 1.3 teaspoons salt divided
  • cups water 

Equipment

  • bowl
  • sauce pan
  • whisk
  • grill

Directions

  1. Prepare grill.
  2. Combine water, 2 teaspoons lemon juice, and 1/4 teaspoon salt in a saucepan. Bring to a boil over high heat. Stir in couscous.
  3. Remove from heat; cover and let stand 5 minutes.
  4. Place couscous in a bowl; stir in parsley and next 3 ingredients.
  5. Brush tuna with 2 teaspoons oil and 1/4 teaspoon salt.
  6. Place fish on grill rack coated with cooking spray. Cover and grill 2 minutes on each side or until desired degree of doneness.
  7. Remove from grill, and flake into large pieces.
  8. Whisk together 2 tablespoons olive oil, remaining lemon juice, and 3/4 teaspoon salt.
  9. Pour vinaigrette over couscous mixture.
  10. Add tuna, and toss.
  11. Sprinkle with pepper.

Nutrition Facts

Calories491kcal
Protein25.26%
Fat22.11%
Carbs52.63%

Properties

Glycemic Index
39
Glycemic Load
33.75
Inflammation Score
-10
Nutrition Score
35.410869681317%

Flavonoids

Eriodictyol
2.36mg
Hesperetin
4.7mg
Naringenin
0.42mg
Apigenin
32.48mg
Luteolin
0.54mg
Isorhamnetin
0.5mg
Kaempferol
0.3mg
Myricetin
2.25mg
Quercetin
3.01mg

Nutrients percent of daily need

Calories:490.83kcal
24.54%
Fat:11.99g
18.44%
Saturated Fat:2.18g
13.64%
Carbohydrates:64.19g
21.4%
Net Carbohydrates:58.77g
21.37%
Sugar:4.27g
4.74%
Cholesterol:32.32mg
10.77%
Sodium:796.06mg
34.61%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:30.8g
61.61%
Vitamin K:253.98µg
241.88%
Vitamin B12:8.02µg
133.67%
Vitamin A:3821.54IU
76.43%
Vitamin C:60.36mg
73.16%
Vitamin B3:10.75mg
53.75%
Selenium:31.74µg
45.35%
Manganese:0.8mg
39.86%
Phosphorus:386.12mg
38.61%
Vitamin D:4.85µg
32.32%
Vitamin B6:0.6mg
30.11%
Vitamin B1:0.39mg
26.03%
Magnesium:98.56mg
24.64%
Fiber:5.42g
21.67%
Potassium:738.51mg
21.1%
Vitamin B5:2.06mg
20.55%
Iron:3.63mg
20.14%
Copper:0.4mg
20.01%
Vitamin B2:0.32mg
19.1%
Vitamin E:2.68mg
17.89%
Folate:65.3µg
16.33%
Zinc:1.5mg
10.03%
Calcium:73.67mg
7.37%
Source:My Recipes