Grilled Tuna with Chipotle Ponzu and Avocado Salsa

Gluten Free
Dairy Free
Very Healthy
Health score
100%
Grilled Tuna with Chipotle Ponzu and Avocado Salsa
45 min.
4
473kcal

Suggestions


Indulge in the vibrant flavors of our Grilled Tuna with Chipotle Ponzu and Avocado Salsa, a dish that pairs sumptuous seafood with a zesty twist! Whether you're looking for a nutritious lunch or a delightful dinner, this recipe promises to tantalize your taste buds while ensuring you stay on track with your health goals. Rated with a perfect health score of 100, it's not only gluten and dairy-free, but also a wholesome choice for anyone craving a meal that's as good for you as it is delicious.

Imagine perfectly seared tuna steaks, hot off the grill, enhanced by the smoky heat of chipotle and the tanginess of fresh citrus ponzu. Each bite is complemented by a refreshing avocado salsa, combining creamy avocado, crisp cucumber, ripe tomato, and aromatic cilantro for an explosion of flavors and textures. This dish not only delivers under 500 calories per serving but also balances macronutrients wonderfully with a protein-packed profile, making it ideal for health-conscious food lovers.

Ready in just 45 minutes, this recipe serves four, making it perfect for family dinners or a gathering with friends. Pair it with medium-grain rice for a fulfilling meal, and you’ll be sure to impress your guests while enjoying the myriad health benefits this dish has to offer. Dive into the culinary adventure of Grilled Tuna with Chipotle Ponzu and Avocado Salsa, and experience a dining delight that's as nutritious as it is delectable!

Ingredients

  • 24 ounce tuna steaks 
  • 0.5 cup avocado diced peeled
  • cups rice medium-grain hot cooked
  • 0.8 cup cucumber diced english
  • 0.3 cup cilantro leaves fresh chopped
  • tablespoon ginger fresh peeled chopped
  • 0.5 cup juice of lime 
  • 0.3 cup soya sauce low-sodium
  • 0.3 cup onion grated
  • 0.5 cup orange juice 
  • 0.5 cup plum tomatoes diced
  • 0.3 teaspoon salt 

Equipment

  • bowl
  • frying pan
  • blender
  • grill pan

Directions

  1. To prepare ponzu, place 1/2 cup orange juice and the next 5 ingredients (through 1 1/2 chipotle chiles) in a blender, and process until smooth.
  2. To prepare salsa, combine diced cucumber, tomato, avocado, and cilantro in a small bowl.
  3. Sprinkle fish with salt.
  4. Heat a large nonstick grill pan over medium-high heat. Coat pan with cooking spray.
  5. Add fish; cook 3 minutes on each side or until desired degree of doneness.
  6. Cut each tuna steak diagonally across the grain into thin slices. Arrange sliced tuna over rice; top with salsa, and drizzle with ponzu.

Nutrition Facts

Calories473kcal
Protein38.76%
Fat22.3%
Carbs38.94%

Properties

Glycemic Index
51
Glycemic Load
2.33
Inflammation Score
-10
Nutrition Score
38.657825998638%

Flavonoids

Cyanidin
0.06mg
Epicatechin
0.07mg
Epigallocatechin 3-gallate
0.03mg
Eriodictyol
0.72mg
Hesperetin
6.42mg
Naringenin
0.98mg
Isorhamnetin
0.5mg
Kaempferol
0.12mg
Myricetin
0.06mg
Quercetin
2.97mg

Nutrients percent of daily need

Calories:473.2kcal
23.66%
Fat:11.56g
17.78%
Saturated Fat:2.64g
16.48%
Carbohydrates:45.39g
15.13%
Net Carbohydrates:43.15g
15.69%
Sugar:4.88g
5.43%
Cholesterol:64.64mg
21.55%
Sodium:790.61mg
34.37%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:45.19g
90.37%
Vitamin B12:16.04µg
267.34%
Selenium:71.3µg
101.86%
Vitamin B3:17.39mg
86.96%
Vitamin A:4152.22IU
83.04%
Vitamin D:9.7µg
64.64%
Phosphorus:532.55mg
53.25%
Vitamin B6:0.99mg
49.45%
Vitamin B1:0.68mg
45.35%
Vitamin C:32.15mg
38.96%
Vitamin B2:0.54mg
31.72%
Magnesium:124.58mg
31.15%
Manganese:0.62mg
31.12%
Folate:116.23µg
29.06%
Vitamin B5:2.77mg
27.68%
Potassium:829.69mg
23.71%
Iron:4.05mg
22.52%
Copper:0.33mg
16.62%
Vitamin E:2.43mg
16.2%
Zinc:1.9mg
12.65%
Vitamin K:12.83µg
12.22%
Fiber:2.24g
8.94%
Calcium:38.88mg
3.89%
Source:My Recipes