Slow-Roasted Tuna with Tomatoes, Herbs, and Spices

Gluten Free
Dairy Free
Health score
53%
Slow-Roasted Tuna with Tomatoes, Herbs, and Spices
45 min.
6
297kcal

Suggestions


If you're looking for a delicious and healthy main course that will impress your family and friends, look no further than this Slow-Roasted Tuna with Tomatoes, Herbs, and Spices recipe! This dish is not only gluten-free and dairy-free, making it suitable for various dietary needs, but it also bursts with flavor, showcasing the delicate taste of fresh tuna combined with the vibrant freshness of ripe plum tomatoes and aromatic herbs.

The preparation is remarkably straightforward—it only takes 45 minutes from start to finish, yet the end result feels like a culinary masterpiece. The harmonious blend of garlic, red onion, and a touch of white wine vinegar enhances the tuna's natural flavor while creating a delightful sauce that brings the whole dish together. Each bite offers a melt-in-your-mouth experience, complemented perfectly by the earthy zing of coriander seeds and fragrant oregano.

Rich in protein and healthy fats, this dish boasts a well-balanced nutritional profile, with each serving containing just 297 calories. Whether it's a cozy lunch, an elegant dinner, or a delightful main dish for a dinner party, Slow-Roasted Tuna is sure to be a hit. So roll up your sleeves and get ready to enjoy a meal that's as wholesome as it is satisfying!

Ingredients

  • large garlic clove cut into slivers
  • 0.3 cup olive oil extra virgin extra-virgin
  • teaspoon oregano dried
  • 1.5 pounds plum tomatoes halved seeded chopped
  • large onion red thinly sliced
  • 2.3 pound tuna 
  • 0.3 cup citrus champagne vinegar 
  •  coriander seeds whole

Equipment

  • oven
  • knife
  • pot
  • kitchen thermometer

Directions

  1. Preheat oven to 200°F. Using knife, make 9 slits in sides of tuna. Fill each with 1 clove, 1 coriander seed, and 1 garlic sliver; sprinkle tuna with salt and pepper.
  2. Heat oil in ovenproof pot over medium heat.
  3. Add onion and sauté 8 minutes; push to side of pot.
  4. Add tuna and sauté until brown on all sides, about 12 minutes. Scatter tomatoes, oregano, and remaining garlic slivers around tuna.
  5. Sprinkle with salt and pepper.
  6. Pour vinegar over fish.
  7. Bake tuna uncovered until thermometer inserted into center registers 145°F for medium-rare, about 12 minutes.
  8. Transfer tuna to platter. Spoon tomato sauce over. Cool to room temperature. Slice tuna thinly and serve.

Nutrition Facts

Calories297kcal
Protein46.05%
Fat43.27%
Carbs10.68%

Properties

Glycemic Index
16.67
Glycemic Load
1.68
Inflammation Score
-8
Nutrition Score
23.749999813412%

Flavonoids

Naringenin
0.77mg
Apigenin
0.01mg
Luteolin
0.02mg
Isorhamnetin
0.92mg
Kaempferol
0.23mg
Myricetin
0.18mg
Quercetin
4.41mg

Nutrients percent of daily need

Calories:297.02kcal
14.85%
Fat:14.13g
21.74%
Saturated Fat:2.1g
13.11%
Carbohydrates:7.85g
2.62%
Net Carbohydrates:5.37g
1.95%
Sugar:3.79g
4.21%
Cholesterol:61.24mg
20.41%
Sodium:381.08mg
16.57%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:33.83g
67.67%
Selenium:116.04µg
165.77%
Vitamin B3:17.63mg
88.13%
Vitamin B12:4.37µg
72.86%
Vitamin B6:0.68mg
33.96%
Phosphorus:275.55mg
27.56%
Vitamin C:17.75mg
21.51%
Vitamin A:1047.73IU
20.95%
Iron:3.71mg
20.58%
Vitamin E:2.97mg
19.78%
Potassium:629.41mg
17.98%
Vitamin K:18.69µg
17.8%
Magnesium:60.19mg
15.05%
Vitamin D:2.04µg
13.61%
Manganese:0.26mg
13.08%
Vitamin B2:0.17mg
10.22%
Fiber:2.47g
9.9%
Zinc:1.45mg
9.65%
Copper:0.18mg
8.91%
Vitamin B1:0.11mg
7.24%
Folate:28.13µg
7.03%
Calcium:65.76mg
6.58%
Vitamin B5:0.39mg
3.87%
Source:Epicurious