Grilled Tuna Niçoise Salad

Gluten Free
Dairy Free
Very Healthy
Low Fod Map
Health score
67%
Grilled Tuna Niçoise Salad
45 min.
4
428kcal

Suggestions

Ingredients

  • 24 ounce tuna steaks ( 3/)
  • tablespoons capers 
  • 0.5 pound green beans trimmed
  • large hard-cooked egg chopped
  • 0.3 cup dressing italian reduced-fat
  • cups salad greens mixed
  • 16  niçoise olives 
  • 0.8 pound potatoes red
  • teaspoons or dried fresh chopped

Equipment

  • baking pan
  • grill
  • wax paper
  • microwave

Directions

  1. Prepare grill to high heat.
  2. Scrub potatoes.
  3. Place wet potatoes in an 8-inch square baking dish; cover with wax paper. Microwave at high 3 minutes.
  4. Add beans to dish; cover. Microwave at high 3 minutes or until vegetables are tender; drain. Rinse with cold water.
  5. While vegetables cook, combine the dressing and tarragon. Set aside 1/4 cup dressing mixture; brush remaining dressing mixture over fish. Grill steaks over high heat 3 minutes on each side or until medium-rare (140 to 14
  6. or desired degree of doneness. (Do not overcook or fish will be tough.)
  7. Arrange greens on 4 serving plates.
  8. Drain potatoes and green beans; thinly slice potatoes. Arrange potatoes, green beans, egg, and olives over greens. Top each salad with a steak; sprinkle with capers.
  9. Drizzle with reserved dressing.

Nutrition Facts

Calories428kcal
Protein42.57%
Fat35.07%
Carbs22.36%

Properties

Glycemic Index
29
Glycemic Load
1.41
Inflammation Score
-10
Nutrition Score
41.077390919561%

Flavonoids

Luteolin
0.16mg
Kaempferol
5.51mg
Myricetin
0.07mg
Quercetin
9mg

Nutrients percent of daily need

Calories:428.3kcal
21.41%
Fat:16.65g
25.61%
Saturated Fat:3.54g
22.15%
Carbohydrates:23.87g
7.96%
Net Carbohydrates:20.17g
7.33%
Sugar:5.3g
5.89%
Cholesterol:111.26mg
37.09%
Sodium:676.79mg
29.43%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:45.47g
90.94%
Vitamin B12:16.18µg
269.65%
Vitamin A:5201.65IU
104.03%
Selenium:67.65µg
96.64%
Vitamin B3:16.74mg
83.7%
Vitamin D:9.97µg
66.47%
Phosphorus:565.28mg
56.53%
Vitamin B6:1.12mg
56.01%
Vitamin C:33.54mg
40.66%
Vitamin B1:0.57mg
37.87%
Vitamin B2:0.64mg
37.44%
Vitamin K:39.06µg
37.2%
Magnesium:135.51mg
33.88%
Potassium:1143.57mg
32.67%
Vitamin B5:2.43mg
24.33%
Manganese:0.48mg
23.88%
Iron:4.11mg
22.84%
Vitamin E:3.14mg
20.96%
Copper:0.39mg
19.28%
Folate:76.66µg
19.17%
Fiber:3.71g
14.83%
Zinc:1.81mg
12.06%
Calcium:83.6mg
8.36%
Source:My Recipes