Grilled Tuna with Mediterranean Sauce

Gluten Free
Dairy Free
Very Healthy
Health score
91%
Grilled Tuna with Mediterranean Sauce
20 min.
4
463kcal

Suggestions


Introducing the delightful Grilled Tuna with Mediterranean Sauce, a dish that perfectly embodies the vibrant flavors of the Mediterranean while promoting a healthy lifestyle. This recipe is not only gluten-free and dairy-free, but it's also packed with nutrients, making it an ideal choice for anyone seeking a nourishing meal.

Imagine succulent, perfectly grilled tuna steaks, seasoned to perfection, and topped with a zesty mixture of fresh tomatoes, briny olives, and aromatic thyme. With just a quick 20 minutes of preparation, this meal accommodates busy schedules while still allowing you to indulge in gourmet flavors at home. At just 463 calories per serving, it’s a guilt-free option that delivers on satisfaction.

The combination of rich, meaty tuna and the bold taste of Mediterranean ingredients makes this dish perfect for lunch, dinner, or any gathering. Whether you’re hosting a summer barbecue or simply enjoying a weeknight meal, Grilled Tuna with Mediterranean Sauce is sure to impress. Elevate your dining experience with this wholesome and delicious recipe that brings the taste of the sun-soaked Mediterranean right to your plate.

Ingredients

  • 24 ounce ahi tuna steak 
  • 0.5 cup olives black such as kalamata or oil-cured pitted
  • servings pepper black freshly ground
  • 14.5 ounce canned tomatoes diced undrained canned
  • tablespoon thyme sprigs fresh
  • 0.5 cup olive green such as picholine pitted
  • 0.3 cup olive oil 
  • 0.5 teaspoon salt 
  • servings salt 
  • large onion yellow thinly sliced

Equipment

  • frying pan
  • grill

Directions

  1. Preheat grill to medium-high heat (350 to 400).
  2. Heat olive oil in a large skillet over medium heat.
  3. Add onion, and cook, stirring occasionally, 5 to 7 minutes or until tender and lightly browned.
  4. Add tomatoes and olives, and cook, stirring, 3 to 4 minutes or until mixture is well blended and tomato juice has reduced slightly.
  5. Remove from heat, and stir in thyme and 1/2 teaspoon salt.
  6. Sprinkle tuna steaks with salt and pepper. Grill on greased grill racks 2 minutes on each side or until desired degree of doneness.
  7. Transfer tuna steaks to individual plates, and top evenly with tomato-olive mixture.

Nutrition Facts

Calories463kcal
Protein36.23%
Fat52.8%
Carbs10.97%

Properties

Glycemic Index
35.5
Glycemic Load
2.97
Inflammation Score
-10
Nutrition Score
35.764782636062%

Flavonoids

Apigenin
0.06mg
Luteolin
1mg
Isorhamnetin
1.88mg
Kaempferol
0.24mg
Myricetin
0.01mg
Quercetin
7.61mg

Nutrients percent of daily need

Calories:463.12kcal
23.16%
Fat:27.36g
42.09%
Saturated Fat:4.75g
29.7%
Carbohydrates:12.78g
4.26%
Net Carbohydrates:8.81g
3.2%
Sugar:6.29g
6.99%
Cholesterol:64.64mg
21.55%
Sodium:1214.91mg
52.82%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:42.24g
84.47%
Vitamin B12:16.04µg
267.34%
Selenium:63.2µg
90.28%
Vitamin A:4151.25IU
83.02%
Vitamin B3:16.13mg
80.66%
Vitamin D:9.7µg
64.64%
Vitamin B6:0.99mg
49.5%
Phosphorus:479.17mg
47.92%
Vitamin E:6.22mg
41.49%
Vitamin B1:0.51mg
34.15%
Vitamin B2:0.5mg
29.49%
Magnesium:116.05mg
29.01%
Potassium:810.9mg
23.17%
Vitamin B5:2.14mg
21.41%
Iron:3.71mg
20.61%
Copper:0.4mg
20.04%
Vitamin C:15.03mg
18.22%
Fiber:3.97g
15.9%
Manganese:0.31mg
15.3%
Vitamin K:14.36µg
13.68%
Zinc:1.41mg
9.4%
Calcium:82.69mg
8.27%
Folate:25.7µg
6.43%
Source:My Recipes