Grilled Tuna Nicoise

Health score
35%
Grilled Tuna Nicoise
60 min.
6
690kcal

Suggestions

Ingredients

  • 36 ounce tuna steaks 
  • tablespoons capers drained
  • cups chianti 
  • pound orzo pasta cooked
  • tablespoons basil fresh thinly sliced
  • tablespoon parsley fresh minced
  • tablespoon garlic minced
  • teaspoon granulated sugar 
  • tablespoons grapeseed oil 
  • 0.3 cup kalamata olives pitted
  • 0.3 cup pancetta cooked thinly sliced
  • 0.3 cup parmesan grated
  • servings salt and pepper black freshly ground
  • cup spinach leaves 
  • 0.5 cup tomatoes diced
  • 0.5 cup butter unsalted at room temperature 1 stick
  • tablespoons balsamic vinegar white

Equipment

  • frying pan
  • sauce pan

Directions

  1. For the glaze: In a small saucepan over medium heat, cook the Chianti, vinegar, and sugar for 20 to 30 minutes, or until reduced by 80-percent total volume. Hold at room temperature.
  2. Heat the oil in a large saute pan over high heat. Season the steaks with salt and pepper on both sides and add to the hot pan in 2 batches. Cook for 2 to 3 minutes. Flip the steaks, reduce the heat to medium-high, and cook for an additional 2 minutes.
  3. Remove the steaks from the pan and let rest for 5 minutes. Slice the steaks on the bias, 1-inch thick. Reserve the pan for the pasta.
  4. Add the tomatoes, capers, olives, garlic, basil, and parsley to the pan and cook for 2 minutes.
  5. Add the orzo and spinach and cook for an additional minute.
  6. Remove from the heat and stir in the butter to finish the sauce.
  7. To serve: Spoon the orzo onto plates, top with tuna, Parmesan, and pancetta, and drizzle with the Chianti glaze.

Nutrition Facts

Calories690kcal
Protein30.65%
Fat50.72%
Carbs18.63%

Properties

Glycemic Index
80.6
Glycemic Load
11.91
Inflammation Score
-10
Nutrition Score
35.7534780295%

Flavonoids

Naringenin
0.08mg
Apigenin
1.44mg
Luteolin
0.08mg
Kaempferol
5.6mg
Myricetin
0.15mg
Quercetin
7.2mg

Nutrients percent of daily need

Calories:689.86kcal
34.49%
Fat:35g
53.84%
Saturated Fat:14.56g
91.03%
Carbohydrates:28.91g
9.64%
Net Carbohydrates:26.89g
9.78%
Sugar:2.35g
2.61%
Cholesterol:114.65mg
38.22%
Sodium:406.14mg
17.66%
Alcohol:8.72g
100%
Alcohol %:2.77%
100%
Protein:47.59g
95.17%
Vitamin B12:16.17µg
269.53%
Selenium:85.5µg
122.14%
Vitamin A:4914.04IU
98.28%
Vitamin B3:15.61mg
78.06%
Vitamin D:10.04µg
66.93%
Phosphorus:533.57mg
53.36%
Vitamin B6:0.88mg
44.12%
Vitamin K:41.47µg
39.5%
Vitamin B1:0.47mg
31.25%
Vitamin B2:0.49mg
28.88%
Magnesium:111.21mg
27.8%
Vitamin E:4.01mg
26.74%
Vitamin B5:2mg
20.02%
Manganese:0.38mg
19.23%
Iron:3.18mg
17.66%
Potassium:569.41mg
16.27%
Copper:0.28mg
13.81%
Zinc:1.75mg
11.67%
Calcium:90.39mg
9.04%
Fiber:2.02g
8.08%
Folate:23.73µg
5.93%
Vitamin C:4.7mg
5.7%