Grilled Tuna over Lemon-Mint Barley Salad

Dairy Free
Very Healthy
Health score
60%
Grilled Tuna over Lemon-Mint Barley Salad
45 min.
4
431kcal

Suggestions


Indulge in the vibrant flavors of our Grilled Tuna over Lemon-Mint Barley Salad, a wholesome dish that’s both nourishing and delightfully fresh. This recipe combines perfectly seared Yellowfin tuna steaks with a zesty barley salad, making it an ideal choice for a light lunch or a satisfying main course that doesn’t skimp on taste. Packed with protein and fiber, it’s crafted for health-conscious foodies looking to savor every bite without the guilt.

Imagine the succulent taste of grilled tuna, marinated in a fragrant blend of mint, garlic, and lemon, exuding a freshness that awakens the palate. The salad features tender pearl barley tossed with juicy chopped tomatoes, green onions, and briny kalamata olives, all elevated by a lemon juice dressing that ties the whole dish together. This is not just any salad; it’s a celebration of flavors and textures that will impress your family and friends.

Ready in just 45 minutes and serving four, this dish is perfect for dinners or meal prep for the week ahead. Plus, it's completely dairy-free, making it suitable for various dietary preferences. Whether you’re an experienced home chef or a culinary novice, this Grilled Tuna over Lemon-Mint Barley Salad will become a staple in your kitchen, offering a healthy and delicious meal you'll love to make again and again!

Ingredients

  • tablespoons capers 
  • 0.5 teaspoon pepper red crushed
  • tablespoon olive oil extravirgin
  • 0.8 cup mint leaves fresh divided finely chopped
  •  garlic cloves minced
  • 0.8 cup green onions chopped
  • tablespoons kalamata olives pitted chopped
  • tablespoons juice of lemon fresh divided
  • teaspoon lemon rind grated
  • cup pearl barley uncooked
  • 0.8 teaspoon salt divided
  • cups tomatoes chopped
  • 2.3 cups water 
  • 24 ounce yellowfin tuna steaks 

Equipment

  • bowl
  • sauce pan
  • whisk
  • grill
  • broiler
  • broiler pan

Directions

  1. Combine 1/2 cup mint, lemon rind, 4 teaspoons lemon juice, 1/4 teaspoon salt, pepper, and garlic in a shallow dish; add tuna, turning to coat. Cover and refrigerate 30 minutes.
  2. Combine 1/4 teaspoon salt and water in a medium saucepan; bring to a boil. Stir in barley; cover, reduce heat, and simmer 30 minutes or until liquid is absorbed.
  3. Remove from heat; cover and let stand 5 minutes. Spoon barley into a large bowl; cool slightly.
  4. Add remaining 1/4 cup mint, tomato, green onions, capers, and olives; stir well to combine.
  5. Combine remaining 1/4 teaspoon salt, remaining 2 tablespoons lemon juice, and oil, stirring well with a whisk.
  6. Drizzle over barley mixture; toss gently to coat. Set aside.
  7. Prepare grill or broiler.
  8. Place tuna steaks on a grill rack or broiler pan coated with cooking spray; cook 2 minutes on each side until tuna steaks are medium-rare or until desired degree of doneness. Spoon about 1 1/2 cups barley mixture onto each of 4 plates; top each serving with 1 tuna steak.

Nutrition Facts

Calories431kcal
Protein44.62%
Fat12.3%
Carbs43.08%

Properties

Glycemic Index
25
Glycemic Load
1.26
Inflammation Score
-9
Nutrition Score
35.802608676579%

Flavonoids

Eriodictyol
3.16mg
Hesperetin
2.49mg
Naringenin
0.66mg
Apigenin
0.46mg
Luteolin
1.09mg
Kaempferol
5.58mg
Myricetin
0.14mg
Quercetin
9.42mg

Nutrients percent of daily need

Calories:431.15kcal
21.56%
Fat:5.9g
9.08%
Saturated Fat:1.05g
6.55%
Carbohydrates:46.47g
15.49%
Net Carbohydrates:36.13g
13.14%
Sugar:3.18g
3.53%
Cholesterol:66.34mg
22.11%
Sodium:710.92mg
30.91%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:48.13g
96.27%
Selenium:173.54µg
247.92%
Vitamin B3:34.55mg
172.74%
Vitamin B6:1.84mg
92.01%
Phosphorus:620.06mg
62.01%
Vitamin B12:3.54µg
58.97%
Manganese:0.94mg
47.07%
Vitamin K:49.42µg
47.06%
Fiber:10.34g
41.35%
Potassium:1196.14mg
34.18%
Magnesium:122.52mg
30.63%
Vitamin A:1375.5IU
27.51%
Vitamin C:22.29mg
27.02%
Vitamin B1:0.35mg
23.38%
Copper:0.41mg
20.57%
Iron:3.67mg
20.4%
Vitamin D:2.89µg
19.28%
Vitamin B2:0.32mg
18.64%
Zinc:2.06mg
13.74%
Folate:51.19µg
12.8%
Vitamin E:1.73mg
11.54%
Calcium:76.98mg
7.7%
Vitamin B5:0.76mg
7.6%
Source:My Recipes