Grilled Tuna on Braised Arugula

Gluten Free
Health score
26%
Grilled Tuna on Braised Arugula

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Imagine savoring a delightful dish that perfectly balances the robust flavors of grilled tuna with the peppery freshness of braised arugula. Our Grilled Tuna on Braised Arugula is not only gluten-free but is also an impressive meal that can be prepared in just 45 minutes, making it a fantastic choice for lunch, dinner, or any special occasion. With each bite, you'll enjoy the tender texture of the tuna fillets complemented by the vibrant flavors of orange juice, lemon, and herbs.

This dish is the ideal option for those looking to indulge in a healthy yet satisfying meal. Rich in protein and healthy fats, it keeps you energized throughout the day without compromising on taste. The combination of the slightly bitter arugula and the zesty sauce creates a mouthwatering experience that will have your taste buds dancing. Perfectly seared tuna, combined with the unique sauce made from shallots, peppercorns, and a hint of white-wine vinegar, elevates this dish to gourmet status.

Whether you're hosting a dinner party or simply treating yourself to a homemade meal, Grilled Tuna on Braised Arugula is sure to impress. Follow our step-by-step instructions to create this culinary masterpiece that not only looks stunning on your plate but also delivers a burst of flavor in every mouthful. Get ready to enjoy a dish that’s as delicious as it is nutritious!

Ingredients

  • 10 ounce arugula 
  • tablespoons butter cold
  •  garlic clove sliced
  • tablespoons juice of lemon 
  • teaspoons juice of lemon 
  • tablespoon olive oil 
  • teaspoons olive oil 
  • 0.3 cup orange juice 
  • 0.3 teaspoon pepper 
  •  peppercorns 
  • 0.3 teaspoon salt 
  • tablespoon shallots minced
  •  thyme sprigs 
  • 16 ounce tuna 
  • 0.3 cup citrus champagne vinegar 

Equipment

  • frying pan
  • whisk
  • grill pan

Directions

  1. Heat grill pan. Rub tuna fillets with 1 TBSP olive oil and 1/4 tsp each salt and pepper; sear 1-2 minutes per side. In skillet, cook shallot in 2 tsp olive oil until soft.
  2. Add peppercorns, vinegar, and thyme; reduce by half.
  3. Add orange juice and 2 TBSP lemon juice.
  4. Whisk in butter. Strain; season with 1/4 tsp salt. In clean skillet, saut garlic in 1 TBSP olive oil.
  5. Add arugula, 2 tsp lemon juice, and 1/4 tsp each salt and pepper; let wilt.

Nutrition Facts

Calories235kcal
Protein40.61%
Fat49.2%
Carbs10.19%

Properties

Glycemic Index
75.75
Glycemic Load
1.51
Inflammation Score
-9
Nutrition Score
24.146521630494%

Flavonoids

Eriodictyol
0.51mg
Hesperetin
3.3mg
Naringenin
0.47mg
Apigenin
0.02mg
Luteolin
0.23mg
Isorhamnetin
3.05mg
Kaempferol
24.73mg
Myricetin
0.02mg
Quercetin
5.7mg

Nutrients percent of daily need

Calories:234.59kcal
11.73%
Fat:12.79g
19.67%
Saturated Fat:4.69g
29.29%
Carbohydrates:5.96g
1.99%
Net Carbohydrates:4.54g
1.65%
Sugar:3.22g
3.57%
Cholesterol:55.87mg
18.62%
Sodium:459.91mg
20%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:23.74g
47.49%
Selenium:77.34µg
110.49%
Vitamin K:81.7µg
77.81%
Vitamin B3:11.56mg
57.81%
Vitamin B12:2.93µg
48.77%
Vitamin A:1978.16IU
39.56%
Vitamin C:23.56mg
28.56%
Vitamin B6:0.45mg
22.3%
Folate:81.28µg
20.32%
Phosphorus:202.05mg
20.21%
Iron:3.22mg
17.89%
Magnesium:64.34mg
16.08%
Manganese:0.32mg
15.84%
Potassium:527.39mg
15.07%
Calcium:144.14mg
14.41%
Vitamin E:1.66mg
11.06%
Vitamin B2:0.17mg
9.8%
Vitamin D:1.36µg
9.07%
Zinc:1.14mg
7.57%
Copper:0.13mg
6.43%
Vitamin B1:0.09mg
5.69%
Fiber:1.42g
5.67%
Vitamin B5:0.54mg
5.45%
Source:My Recipes