Grilled Tuna Niçoise

Gluten Free
Dairy Free
Very Healthy
Health score
100%
Grilled Tuna Niçoise
45 min.
4
283kcal

Suggestions


Indulge in the vibrant flavors of the Mediterranean with our Grilled Tuna Niçoise, a dish that perfectly balances health and taste. This gluten-free and dairy-free recipe is not only a feast for the senses but also a powerhouse of nutrition, boasting a remarkable health score of 100. With just 283 calories per serving, it’s an ideal choice for lunch, dinner, or any time you crave a wholesome meal.

Imagine succulent grilled tuna steak, cooked to perfection, paired with crisp green beans, tender red potatoes, and juicy cherry tomatoes. Each bite is enhanced by the aromatic touch of fresh parsley and tarragon, while the tangy Dijon mustard and white wine vinegar dressing bring everything together in a delightful harmony. The addition of niçoise olives adds a briny depth that elevates this dish to a new level of sophistication.

Whether you’re hosting a dinner party or simply looking to treat yourself to a nutritious meal, this Grilled Tuna Niçoise is sure to impress. It’s not just a meal; it’s an experience that transports you to the sun-soaked shores of France. So fire up the grill or broiler, and get ready to savor a dish that’s as good for your body as it is for your taste buds!

Ingredients

  • ounce ahi tuna steak ( 3/)
  • 0.3 teaspoon pepper black freshly ground
  • cup cherry tomatoes halved
  • tablespoon dijon mustard 
  • 0.5 cup fat-skimmed beef broth fat-free
  • 0.5 cup parsley fresh chopped
  • 0.5 pound green beans trimmed
  • tablespoon olive oil extra virgin extra-virgin
  • 0.3 cup olives 
  • 0.5 cup onion red vertically sliced
  • 1.3 pounds potatoes - remove skin red cubed
  • cups the salad 
  • 0.3 teaspoon salt 
  • tablespoon tarragon dried fresh chopped
  • tablespoons citrus champagne vinegar 

Equipment

  • bowl
  • whisk
  • grill
  • broiler
  • slotted spoon
  • broiler pan

Directions

  1. Cook the potato in boiling water for 6 minutes or until tender; remove with a slotted spoon.
  2. Add green beans to boiling water, and cook 3 minutes or until crisp-tender.
  3. Drain.
  4. Prepare grill or broiler.
  5. Place the fish on a grill rack or broiler pan coated with cooking spray; cook for 3 minutes on each side or until desired degree of doneness.
  6. Cut the fish into 1-inch chunks.
  7. Combine potato, fish, onion, parsley, and tarragon in a large bowl.
  8. Combine the broth and next 5 ingredients (broth through pepper); stir well with a whisk.
  9. Pour 1/2 cup broth mixture over potato mixture, and toss well.
  10. Divide beans, greens, and tomatoes evenly among 4 plates. Top each serving with 1 1/2 cups potato mixture and 1 tablespoon olives.
  11. Drizzle 1 tablespoon of remaining broth mixture over each serving.

Nutrition Facts

Calories283kcal
Protein26.84%
Fat25.86%
Carbs47.3%

Properties

Glycemic Index
59.75
Glycemic Load
2.15
Inflammation Score
-10
Nutrition Score
33.647826319155%

Flavonoids

Apigenin
16.16mg
Luteolin
0.21mg
Isorhamnetin
1mg
Kaempferol
0.5mg
Myricetin
1.2mg
Quercetin
6.81mg

Nutrients percent of daily need

Calories:282.86kcal
14.14%
Fat:8.37g
12.88%
Saturated Fat:1.52g
9.51%
Carbohydrates:34.45g
11.48%
Net Carbohydrates:29.06g
10.57%
Sugar:5.66g
6.29%
Cholesterol:21.55mg
7.18%
Sodium:517.28mg
22.49%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:19.56g
39.11%
Vitamin K:155.1µg
147.71%
Vitamin B12:5.4µg
90.06%
Vitamin C:58.56mg
70.98%
Vitamin A:3472.04IU
69.44%
Vitamin B3:8.07mg
40.34%
Vitamin B6:0.75mg
37.74%
Potassium:1273.67mg
36.39%
Manganese:0.7mg
35.25%
Selenium:24.42µg
34.88%
Phosphorus:317.89mg
31.79%
Magnesium:101.36mg
25.34%
Folate:100.62µg
25.15%
Vitamin B1:0.37mg
24.43%
Iron:4.25mg
23.62%
Fiber:5.39g
21.56%
Vitamin D:3.23µg
21.55%
Vitamin B2:0.34mg
19.93%
Copper:0.4mg
19.89%
Vitamin B5:1.37mg
13.68%
Vitamin E:1.92mg
12.82%
Calcium:98.31mg
9.83%
Zinc:1.38mg
9.23%
Source:My Recipes