Grilled Tuna with Lemon Anchovy Butter

Gluten Free
Low Fod Map
Health score
34%
Grilled Tuna with Lemon Anchovy Butter
45 min.
4
379kcal

Suggestions


If you're searching for a delicious and healthy meal that fits gluten-free and low FODMAP diets, look no further than this Grilled Tuna with Lemon Anchovy Butter! Perfectly seared tuna steaks, complemented by a rich and flavorful butter made from anchovy paste, lemon juice, and fresh parsley, create a dish that is both satisfying and easy to prepare. This recipe comes together in just 45 minutes, making it an ideal choice for a lunch or dinner that impresses without the stress.

The beauty of this dish lies in its simplicity. With only a handful of ingredients and a grilling method that locks in the tuna's natural juices, you'll be able to enjoy the exquisite flavor of high-quality fish while feeling good about what you are eating. Each bite is robust with the umami notes of anchovy, balanced by the bright acidity of lemon—definitely a winning combination!

Moreover, the versatility of the lemon anchovy butter means you can easily swap the tuna for halibut, swordfish, or salmon, catering to your personal preferences or availability. Whether you're firing up the grill for a casual weeknight dinner or hosting friends for a special occasion, this recipe promises to elevate your culinary game. Don't forget to pair your meal with a refreshing glass of Sauvignon Blanc for an experience that dazzles the taste buds. Dive into this delightful dish and discover how quick and easy healthy gourmet cooking can be!

Ingredients

  •  tuna steaks ( 2 pounds in all)
  • 0.5 teaspoon anchovy paste 
  • tablespoons butter at room temperature
  • tablespoon cooking oil 
  • tablespoon parsley fresh chopped
  • servings fresh-ground pepper black
  • teaspoon juice of lemon 
  • servings salt 

Equipment

  • bowl
  • grill
  • broiler

Directions

  1. Light the grill or heat the broiler. In a small bowl, combine the butter, anchovy paste, lemon juice, parsley, and a pinch each of salt and pepper.
  2. Coat the tuna with the oil.
  3. Sprinkle with 1/2 teaspoon salt and 1/4 teaspoon pepper. Cook the tuna for 4 minutes. Turn and cook until done to your taste, 3 to 4 minutes longer for medium rare. Top the hot fish with the flavored butter.
  4. Fish Alternatives: The lemon anchovy butter would also be very good with grilled halibut, swordfish, or salmon steaks.
  5. Variation: Grilled Tuna with Sun-Dried-Tomato Basil Butter
  6. Mix 1 tablespoon chopped fresh basil, 3 chopped oil-packed or reconstituted sun-dried tomatoes, and a pinch each of salt and pepper into 4 tablespoons room-temperature butter. Use this mixture in place of the lemon anchovy butter.
  7. Wine Recommendation: The trick here is to find a wine with enough body to go with the tuna but lots of acidity to stand up to the flavorful lemon anchovy butter. Try a sauvignon blanc from New Zealand or from California.

Nutrition Facts

Calories379kcal
Protein43.23%
Fat56.53%
Carbs0.24%

Properties

Glycemic Index
28.5
Glycemic Load
0.03
Inflammation Score
-10
Nutrition Score
29.122608853423%

Flavonoids

Eriodictyol
0.06mg
Hesperetin
0.18mg
Naringenin
0.02mg
Apigenin
2.15mg
Luteolin
0.01mg
Kaempferol
0.01mg
Myricetin
0.15mg
Quercetin
0.01mg

Nutrients percent of daily need

Calories:378.58kcal
18.93%
Fat:23.27g
35.8%
Saturated Fat:9.61g
60.06%
Carbohydrates:0.22g
0.07%
Net Carbohydrates:0.16g
0.06%
Sugar:0.05g
0.05%
Cholesterol:95.34mg
31.78%
Sodium:378.23mg
16.44%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:40.04g
80.08%
Vitamin B12:16.06µg
267.69%
Selenium:62.71µg
89.58%
Vitamin A:4146.12IU
82.92%
Vitamin B3:14.88mg
74.41%
Vitamin D:9.7µg
64.68%
Phosphorus:437.89mg
43.79%
Vitamin B6:0.78mg
38.86%
Vitamin B1:0.41mg
27.48%
Vitamin B2:0.44mg
25.62%
Magnesium:86.55mg
21.64%
Vitamin K:20.13µg
19.17%
Vitamin B5:1.82mg
18.21%
Vitamin E:2.67mg
17.82%
Potassium:444.04mg
12.69%
Iron:1.85mg
10.25%
Copper:0.15mg
7.6%
Zinc:1.06mg
7.09%
Vitamin C:1.81mg
2.2%
Calcium:20.72mg
2.07%
Manganese:0.04mg
2.06%
Folate:5.7µg
1.43%
Source:My Recipes