Maple-Glazed Tuna with Pear-Potato Salad

Gluten Free
Dairy Free
Low Fod Map
Health score
34%
Maple-Glazed Tuna with Pear-Potato Salad
45 min.
4
304kcal

Suggestions


Indulge in a delightful culinary experience with our Maple-Glazed Tuna with Pear-Potato Salad, a dish that perfectly balances flavor and nutrition. This gluten-free, dairy-free, and low FODMAP recipe is not only easy to prepare but also ready in just 45 minutes, making it an ideal choice for a quick yet satisfying lunch or dinner.

The star of this dish is the succulent tuna fillets, seared to perfection and brushed with a luscious maple-mustard glaze that adds a sweet and tangy twist. The glaze, made from simple ingredients like Dijon mustard, maple syrup, and fresh lime juice, elevates the tuna's natural flavors, creating a mouthwatering main course that will impress your family and friends.

Accompanying the tuna is a refreshing pear-potato salad that complements the richness of the fish. This vibrant salad not only adds a burst of color to your plate but also provides a delightful crunch and sweetness from the pears, making every bite a harmonious blend of textures and tastes.

With only 304 calories per serving, this dish is a guilt-free indulgence that doesn't compromise on flavor. Whether you're looking to impress at a dinner party or simply want to enjoy a nutritious meal at home, our Maple-Glazed Tuna with Pear-Potato Salad is sure to become a favorite in your recipe repertoire.

Ingredients

  •  cilantro sprigs 
  • tablespoon dijon mustard 
  •  juice of lime 
  • tablespoons maple syrup (see Tip)
  • 0.3 cup olive oil 
  • servings salt and pepper black freshly ground
  • 24 ounce tuna fillets 

Equipment

  • frying pan
  • whisk

Directions

  1. Whisk together the mustard, maple syrup, lime juice, and 1 tablespoon of the olive oil. Set aside.
  2. Season the tuna on both sides with salt and pepper.
  3. Heat the remaining 3 tablespoons olive oil in a large cast-iron skillet over high heat.
  4. Add the tuna and cook for 30 seconds on each side.
  5. Remove from the pan and brush both sides of the tuna with the maple-mustard glaze.
  6. Transfer to a serving platter and garnish with the cilantro.
  7. Serve with the pear-potato salad.
  8. Per serving: Calories 334, Total Fat 15g, Saturated Fat 2g, Cholesterol 76mg, Sodium 149mg, Carbohydrate 8g, Fiber 0g, Protein 39g
  9. Nutrition Data
  10. See Nutrition Data's complete analysis of this recipe ›
  11. Reprinted with permission from New American Table by Marcus Samuelson, © October 2009 John Wiley & Sons, Inc.

Nutrition Facts

Calories304kcal
Protein43.59%
Fat45.91%
Carbs10.5%

Properties

Glycemic Index
33.13
Glycemic Load
2.49
Inflammation Score
-5
Nutrition Score
19.985652130583%

Flavonoids

Eriodictyol
0.16mg
Hesperetin
0.67mg
Naringenin
0.03mg
Apigenin
0.01mg
Luteolin
0.02mg
Quercetin
1.1mg

Nutrients percent of daily need

Calories:304.3kcal
15.22%
Fat:15.24g
23.45%
Saturated Fat:2.26g
14.1%
Carbohydrates:7.84g
2.61%
Net Carbohydrates:7.57g
2.75%
Sugar:6.19g
6.88%
Cholesterol:61.24mg
20.41%
Sodium:416.02mg
18.09%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:32.56g
65.12%
Selenium:116.63µg
166.62%
Vitamin B3:16.94mg
84.68%
Vitamin B12:4.37µg
72.86%
Vitamin B6:0.55mg
27.65%
Phosphorus:239.25mg
23.93%
Vitamin E:2.59mg
17.24%
Iron:3.04mg
16.88%
Vitamin B2:0.27mg
16.09%
Manganese:0.3mg
15.03%
Vitamin K:14.93µg
14.22%
Vitamin D:2.04µg
13.61%
Magnesium:44.31mg
11.08%
Potassium:348.15mg
9.95%
Zinc:1.23mg
8.23%
Vitamin A:238.87IU
4.78%
Calcium:46.85mg
4.68%
Copper:0.09mg
4.61%
Vitamin B1:0.07mg
4.54%
Vitamin C:2.81mg
3.4%
Vitamin B5:0.28mg
2.85%
Folate:9.07µg
2.27%
Fiber:0.27g
1.09%
Source:Epicurious