Rosemary Grilled Tuna Steaks with Eggplant and Zucchini

Gluten Free
Dairy Free
Very Healthy
Health score
100%
Rosemary Grilled Tuna Steaks with Eggplant and Zucchini
30 min.
4
499kcal

Suggestions

Ingredients

  •  tuna steaks 
  • 1.5 tablespoons balsamic vinegar 
  • servings coarse salt and pepper 
  • sprigs rosemary fresh chopped
  • sprigs thyme leaves fresh chopped
  • cloves garlic chopped
  • tablespoons olive oil extra-virgin
  • servings olive oil extra-virgin for drizzling, 2 tablespoons
  • medium onion chopped
  • servings salt and pepper 
  • small vine tomatoes diced ripe seeded
  • small baby squash yellow
  • small young firm
  • small zucchini 

Equipment

  • frying pan
  • grill
  • grill pan

Directions

  1. Preheat grill pan to high or preheat grill or charcoal. Coat tuna in balsamic and season with rosemary, salt and pepper.
  2. Drizzle fish with oil, coating lightly on both sides, about 2 tablespoons oil, total.
  3. Preheat a medium nonstick skillet over medium high heat.
  4. Add 2 tablespoons extra-virgin olive oil, 2 turns of the pan in a slow stream.
  5. Add garlic, onion and saute 2 or 3 minutes. Dice the zucchini and squash while the onion begins to soften.
  6. Add the zucchini and squash to the pan and turn to coat and combine with garlic and onion.
  7. Slice eggplant into strips and dice, then add to the pan. Turn to combine all of the vegetables.
  8. Add thyme, salt and pepper to season the mixture. Cook over medium high heat, stirring frequently, 10 minutes, until vegetables are just fork tender.
  9. Grill tuna 2 to 3 minutes on each side for rare, up to 6 minutes on each side for well done.
  10. When tuna is done and vegetables are fork tender, stir chopped tomatoes into eggplant and zucchini mixture and remove vegetables from heat.
  11. Serve wedges of vegetable antipasto, above recipe, along side tuna steaks topped with vegetable salsa. Extra antipasto slices and vegetables should be passed at the table.
  12. A nice Sicilian rose, chilled, makes a fine beverage companion.
  13. loaf crusty bread, 9 to 12 inches in length
  14. /4 cup sun-dried tomatoes in olive oil, drained, chopped -- 1/2 a small jar
  15. /4 cup black pitted calamata or oil cured olives, your preference, chopped
  16. /2 cup prepared pesto sauce
  17. /4 pound deli sliced provolone
  18. jar, 16 to 18 roasted red peppers, drained
  19. (15-ounce) can quartered artichoke hearts in water, drained
  20. cup giardiniera, pickled vegetables (hot pickled peppers, cauliflower, carrots available on the Italian foods aisle of market or in bulk bins near deli section with bulk olives)
  21. Coarse salt and black pepper
  22. Extra-virgin olive oil, for drizzling
  23. Cut the top off a loaf of crusty bread. Hollow out the inside of the bread.
  24. Mix parsley, chopped sun-dried tomatoes, chopped olives and store bought or homemade pesto sauce.
  25. Spread the mixture evenly across the bottom of the hollowed out bread.
  26. Layer the cheese into the loaf.
  27. Layer the roasted red peppers on top of the cheese. Coarsely chop the drained artichoke hearts and add them in a layer over the red peppers.
  28. Sprinkle in the chopped hot pickled vegetables and drizzle some extra-virgin olive oil on top. Replace the top, cut the stuffed loaf into pieces and serve.

Nutrition Facts

Calories499kcal
Protein33.99%
Fat53.7%
Carbs12.31%

Properties

Glycemic Index
66.75
Glycemic Load
3.19
Inflammation Score
-10
Nutrition Score
38.161739183509%

Flavonoids

Delphinidin
98.12mg
Naringenin
0.35mg
Apigenin
0.06mg
Luteolin
0.71mg
Isorhamnetin
1.38mg
Kaempferol
0.23mg
Myricetin
0.12mg
Quercetin
6.14mg

Nutrients percent of daily need

Calories:499.45kcal
24.97%
Fat:29.85g
45.92%
Saturated Fat:5.15g
32.19%
Carbohydrates:15.39g
5.13%
Net Carbohydrates:10.03g
3.65%
Sugar:8.72g
9.69%
Cholesterol:64.6mg
21.53%
Sodium:464.98mg
20.22%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:42.51g
85.02%
Vitamin B12:16.03µg
267.18%
Selenium:63.08µg
90.11%
Vitamin A:4310.92IU
86.22%
Vitamin B3:16.08mg
80.42%
Vitamin D:9.69µg
64.6%
Vitamin B6:1.09mg
54.72%
Phosphorus:508.01mg
50.8%
Vitamin E:5.39mg
35.95%
Vitamin B1:0.52mg
34.54%
Vitamin B2:0.57mg
33.26%
Magnesium:123.13mg
30.78%
Vitamin C:24.45mg
29.64%
Potassium:1022.05mg
29.2%
Manganese:0.57mg
28.43%
Vitamin B5:2.32mg
23.19%
Vitamin K:22.56µg
21.48%
Fiber:5.36g
21.45%
Copper:0.33mg
16.34%
Iron:2.88mg
15.98%
Folate:57.2µg
14.3%
Zinc:1.58mg
10.51%
Calcium:57.98mg
5.8%