Grilled Tuna with Hot Pineapple-Papaya Salsa

Dairy Free
Very Healthy
Health score
100%
Grilled Tuna with Hot Pineapple-Papaya Salsa
25 min.
4
483kcal

Suggestions


Experience a burst of tropical flavors with our Grilled Tuna with Hot Pineapple-Papaya Salsa! This dish is not only a feast for the eyes but also a healthy choice, boasting a perfect health score of 100. In just 25 minutes, you can prepare a delightful meal that serves four, making it ideal for both lunch and dinner gatherings.

Imagine succulent tuna steaks, grilled to perfection, paired with a vibrant salsa that combines the sweetness of ripe papaya and juicy pineapple, enhanced by a kick from serrano chile pepper. The addition of fresh cilantro and zesty lime juice brings a refreshing brightness that complements the rich flavors of the tuna.

This recipe is dairy-free and packed with nutrients, making it a wholesome option for health-conscious diners. With a caloric breakdown highlighting a high protein content, it’s perfect for those looking to maintain a balanced diet without sacrificing taste. Serve it over delicate somen noodles for a complete meal that’s both satisfying and nourishing.

Whether you’re hosting a dinner party or simply looking for a quick, healthy meal, Grilled Tuna with Hot Pineapple-Papaya Salsa is sure to impress your family and friends. Dive into this culinary adventure and enjoy the delightful fusion of flavors that will transport your taste buds to a sunny paradise!

Ingredients

  • 20 ounces tuna steaks 
  •  serrano chile pepper minced seeded
  • teaspoon chili oil hot
  • tablespoons freshly cilantro leaves chopped
  • tablespoons juice of lime fresh
  • ounces somen noodles cooked
  •  papaya diced ripe peeled seeded
  • cup pineapple diced
  • 0.3 cup onion red minced
  • servings salt and freshly cracked pepper black

Equipment

  • bowl
  • frying pan
  • stove
  • grill pan

Directions

  1. Coat a stove-top grill pan or griddle with cooking spray and set over medium-high heat to preheat. Season both sides of tuna with salt and cracked pepper.
  2. Place tuna on hot pan and cook 2 to 3 minutes per side for medium doneness.
  3. Meanwhile, in a medium bowl, combine pineapple, papaya, onion, chile pepper, lime juice, cilantro, and chili oil.
  4. Mix well and season, to taste, with salt.
  5. Serve tuna over noodles and spoon salsa over top.

Nutrition Facts

Calories483kcal
Protein34.56%
Fat17.12%
Carbs48.32%

Properties

Glycemic Index
54.6
Glycemic Load
24.12
Inflammation Score
-10
Nutrition Score
36.658695718516%

Flavonoids

Eriodictyol
0.16mg
Hesperetin
0.67mg
Naringenin
0.03mg
Apigenin
0.01mg
Luteolin
0.08mg
Isorhamnetin
0.5mg
Kaempferol
0.07mg
Myricetin
0.02mg
Quercetin
2.47mg

Nutrients percent of daily need

Calories:483.02kcal
24.15%
Fat:9.07g
13.96%
Saturated Fat:2.15g
13.42%
Carbohydrates:57.62g
19.21%
Net Carbohydrates:53.68g
19.52%
Sugar:12.13g
13.48%
Cholesterol:53.86mg
17.95%
Sodium:259.78mg
11.29%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:41.22g
82.43%
Vitamin B12:13.37µg
222.78%
Selenium:88.13µg
125.91%
Vitamin C:69.72mg
84.51%
Vitamin A:3871.78IU
77.44%
Vitamin B3:13.76mg
68.78%
Vitamin D:8.08µg
53.86%
Manganese:0.97mg
48.62%
Phosphorus:482.75mg
48.27%
Vitamin B6:0.82mg
41.16%
Magnesium:123.82mg
30.96%
Vitamin B1:0.45mg
30.01%
Vitamin B2:0.43mg
25.23%
Vitamin B5:2mg
19.97%
Potassium:695.97mg
19.88%
Copper:0.37mg
18.69%
Fiber:3.94g
15.78%
Iron:2.54mg
14.13%
Folate:51.7µg
12.93%
Vitamin E:1.89mg
12.63%
Zinc:1.79mg
11.92%
Calcium:47.59mg
4.76%
Vitamin K:3.81µg
3.62%