Moroccan-spiced tuna

Gluten Free
Dairy Free
Very Healthy
Health score
100%
Moroccan-spiced tuna
10 min.
4
636kcal

Suggestions


Indulge in the vibrant flavors of Morocco with this Moroccan-spiced tuna recipe that promises to elevate your dining experience. Perfectly suited for a quick lunch or a delightful dinner, this dish is not only gluten-free and dairy-free but also packed with health benefits, making it a guilt-free indulgence.

Imagine succulent fresh tuna steaks marinated in a fragrant blend of coriander, garlic, and spices, all brought together with a drizzle of extra-virgin olive oil. The marinade infuses the fish with a rich, aromatic flavor that transports your taste buds straight to the bustling markets of Marrakech. With just 10 minutes of preparation time, you can create a dish that is both impressive and satisfying.

This recipe serves four, making it ideal for a family meal or a gathering with friends. The caloric breakdown reveals a healthy balance, with a significant portion of protein and healthy fats, ensuring you feel nourished and energized. For an added touch, consider pairing the tuna with new potatoes tossed in melted butter and harissa for a delightful Moroccan twist.

Whether you’re a seasoned cook or a kitchen novice, this Moroccan-spiced tuna is sure to impress. Dive into this culinary adventure and savor the exotic flavors that await!

Ingredients

  • 20 cilantro leaves (leaves and stalks)
  •  garlic clove 
  • 0.5 tsp chili powder 
  • tbsp juice of lemon 
  • 150 ml olive oil extra virgin extra-virgin
  • 32 oz tuna steaks fresh thick

Equipment

  • frying pan
  • blender
  • grill

Directions

  1. Put the coriander, garlic, spices and lemon juice into a blender and blitz to a pure. With the motor running, slowly add the olive oil until you get a smooth, thick sauce. Set aside.
  2. Sit the tuna steaks in a non-metallic dish and cover with two-thirds of the sauce. Cover with cling film, then leave to marinate in the fridge for about 20 mins (or for up to 4hrs).
  3. Heat a griddle pan or grill. Shake off any excess marinade, season the tuna steaks, then cook for 2-4 mins, depending on thickness for medium rare, turning once (cook 2 mins more for well done).
  4. Drizzle over the remaining sauce paste to finish. Try serving with new potatoes; for a Moroccan twist, toss melted butter, harissa spice mix and chopped coriander leaves through the potatoes.

Nutrition Facts

Calories636kcal
Protein33.94%
Fat65.2%
Carbs0.86%

Properties

Glycemic Index
15.5
Glycemic Load
0.22
Inflammation Score
-10
Nutrition Score
38.026521734569%

Flavonoids

Eriodictyol
0.18mg
Hesperetin
0.54mg
Naringenin
0.05mg
Apigenin
0.03mg
Luteolin
0.04mg
Kaempferol
0.01mg
Myricetin
0.04mg
Quercetin
2.7mg

Nutrients percent of daily need

Calories:635.52kcal
31.78%
Fat:45.44g
69.91%
Saturated Fat:7.59g
47.43%
Carbohydrates:1.35g
0.45%
Net Carbohydrates:1.04g
0.38%
Sugar:0.18g
0.21%
Cholesterol:86.18mg
28.73%
Sodium:97.39mg
4.23%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:53.22g
106.44%
Vitamin B12:21.39µg
356.45%
Selenium:83.22µg
118.88%
Vitamin A:5388.86IU
107.78%
Vitamin B3:19.74mg
98.7%
Vitamin D:12.93µg
86.18%
Phosphorus:583.22mg
58.32%
Vitamin B6:1.08mg
53.8%
Vitamin E:7.46mg
49.73%
Vitamin B1:0.56mg
37.08%
Vitamin K:36.51µg
34.77%
Vitamin B2:0.58mg
34.33%
Magnesium:115.99mg
29%
Vitamin B5:2.44mg
24.4%
Potassium:617.39mg
17.64%
Iron:2.69mg
14.96%
Copper:0.22mg
10.85%
Zinc:1.43mg
9.52%
Manganese:0.1mg
4.96%
Vitamin C:3.51mg
4.25%
Calcium:27.25mg
2.72%
Folate:8.55µg
2.14%
Fiber:0.32g
1.26%