Grilled Tuna with Papaya Chutney

Gluten Free
Dairy Free
Very Healthy
Health score
100%
Grilled Tuna with Papaya Chutney
45 min.
6
343kcal

Suggestions


Indulge in a culinary delight that brings the vibrant flavors of the tropics right to your dinner table with our Grilled Tuna with Papaya Chutney. This dish is not only a feast for the senses but also a health-conscious choice, boasting a perfect health score of 100. Whether you're looking for a satisfying lunch or a light dinner, this recipe is designed to impress while keeping your dietary needs in mind, as it is both gluten-free and dairy-free.

The star of this dish, the tuna steak, is marinated in a savory blend of low-sodium soy sauce, enhancing its natural flavors while keeping it healthy. Paired with a luscious papaya chutney, made from fresh, diced papaya and a hint of ginger, this meal is a delightful balance of sweet and savory. The chutney not only adds a burst of tropical flavor but also brings a nutritious punch, making it a perfect complement to the rich, meaty texture of the tuna.

Ready in just 45 minutes, this recipe serves six, making it ideal for family gatherings or dinner parties. With only 343 calories per serving, you can enjoy a guilt-free meal that satisfies your taste buds and nourishes your body. Fire up the grill and get ready to savor a dish that’s as healthy as it is delicious!

Ingredients

  • 36 ounce tuna steaks ( 3/)
  • 0.3 cup balsamic vinegar 
  • tablespoons brown sugar 
  • 0.5 cup golden raisins 
  • 0.5 teaspoon ground ginger 
  • tablespoons soya sauce low-sodium
  • cups papaya diced peeled
  • Dash salt 
  • 0.3 cup water 

Equipment

  • sauce pan
  • grill

Directions

  1. Place the tuna steaks in a shallow dish.
  2. Drizzle the soy sauce over both sides of fish; cover and marinate in refrigerator 30 minutes.
  3. Combine diced papaya and the next 6 ingredients (papaya through salt) in a small saucepan, and bring the mixture to a boil. Cover, reduce heat, and simmer papaya mixture 20 minutes or until the papaya is tender.
  4. Remove the chutney from heat, and keep warm.
  5. Prepare grill.
  6. Place tuna on a grill rack coated with cooking spray, and grill for 4 minutes on each side or until tuna is medium-rare or desired degree of doneness.
  7. Serve tuna steaks with papaya chutney.

Nutrition Facts

Calories343kcal
Protein48.65%
Fat22.95%
Carbs28.4%

Properties

Glycemic Index
27.57
Glycemic Load
10.12
Inflammation Score
-10
Nutrition Score
33.013043538384%

Flavonoids

Apigenin
0.01mg
Luteolin
0.01mg
Kaempferol
0.33mg
Myricetin
0.01mg
Quercetin
0.29mg

Nutrients percent of daily need

Calories:342.8kcal
17.14%
Fat:8.6g
13.22%
Saturated Fat:2.22g
13.87%
Carbohydrates:23.92g
7.97%
Net Carbohydrates:22.19g
8.07%
Sugar:18.66g
20.73%
Cholesterol:64.64mg
21.55%
Sodium:276.76mg
12.03%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:40.99g
81.99%
Vitamin B12:16.04µg
267.34%
Selenium:62.76µg
89.65%
Vitamin A:4378.27IU
87.57%
Vitamin B3:15.19mg
75.95%
Vitamin D:9.7µg
64.64%
Vitamin C:43.02mg
52.14%
Phosphorus:464.93mg
46.49%
Vitamin B6:0.85mg
42.54%
Vitamin B1:0.43mg
28.61%
Vitamin B2:0.48mg
28.35%
Magnesium:110.17mg
27.54%
Potassium:688.35mg
19.67%
Vitamin B5:1.97mg
19.67%
Iron:2.36mg
13.12%
Vitamin E:1.95mg
12.98%
Copper:0.23mg
11.61%
Manganese:0.19mg
9.5%
Folate:32.07µg
8.02%
Zinc:1.18mg
7.85%
Fiber:1.73g
6.94%
Calcium:43.25mg
4.32%
Vitamin K:2.24µg
2.14%
Source:My Recipes