Seared Tuna with Olive-Tapenade Vinaigrette and Arugula

Dairy Free
Very Healthy
Health score
100%
Seared Tuna with Olive-Tapenade Vinaigrette and Arugula
30 min.
4
441kcal

Suggestions

Ingredients

  • 24 ounce ahi tuna steaks (each)
  • cups baby arugula packed ()
  • 8.5 inch thick diagonal baguette 
  • 0.5 cup basil fresh chopped
  • 0.5 cup mixed-olive tapenade chopped
  • tablespoons olive oil plus additional extra-virgin for brushing
  • 0.5 cup onion red chopped
  • 0.3 cup balsamic vinegar white

Equipment

  • frying pan

Directions

  1. Mix tapenade, onion, basil, 5 tablespoonsoil, vinegar, and lemon peel in mediumbowl; season with salt and pepper.
  2. Brush baguette slices and tuna onboth sides with oil.
  3. Sprinkle tuna with saltand pepper.
  4. Heat large nonstick skilletover medium-high heat.
  5. Add baguette slices;toast until golden, 3 to 4 minutes per side.
  6. Transfer to plate.
  7. Add tuna to same skillet;cook to desired doneness, 1 to 2 minutesper side for medium-rare.
  8. Divide arugula among 4 plates.
  9. Cuttuna into slices; arrange atop arugula.Spoon tapenade vinaigrette over tuna.
  10. Place2 baguette slices alongside each and serve.
  11. Bon Appétit

Nutrition Facts

Calories441kcal
Protein38.08%
Fat54.52%
Carbs7.4%

Properties

Glycemic Index
62.69
Glycemic Load
3.7
Inflammation Score
-10
Nutrition Score
33.110869594242%

Flavonoids

Apigenin
0.02mg
Luteolin
0.03mg
Isorhamnetin
1.86mg
Kaempferol
7.11mg
Myricetin
0.01mg
Quercetin
5.64mg

Nutrients percent of daily need

Calories:441.33kcal
22.07%
Fat:26.15g
40.24%
Saturated Fat:4.61g
28.81%
Carbohydrates:7.99g
2.66%
Net Carbohydrates:7.17g
2.61%
Sugar:3.9g
4.34%
Cholesterol:64.64mg
21.55%
Sodium:110.03mg
4.78%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:41.1g
82.21%
Vitamin B12:16.04µg
267.34%
Selenium:63.18µg
90.26%
Vitamin A:4346.47IU
86.93%
Vitamin B3:15.08mg
75.38%
Vitamin D:9.7µg
64.64%
Phosphorus:458.08mg
45.81%
Vitamin K:45.03µg
42.88%
Vitamin B6:0.82mg
41.14%
Vitamin B1:0.46mg
30.69%
Vitamin E:4.35mg
29%
Vitamin B2:0.47mg
27.6%
Magnesium:101.68mg
25.42%
Vitamin B5:1.93mg
19.31%
Potassium:565.21mg
16.15%
Iron:2.56mg
14.24%
Manganese:0.2mg
9.79%
Copper:0.19mg
9.58%
Folate:34.42µg
8.6%
Zinc:1.23mg
8.19%
Calcium:65.66mg
6.57%
Vitamin C:5.02mg
6.08%
Fiber:0.82g
3.29%
Source:Epicurious