Spicy Grilled Tuna with Garden Salsa

Gluten Free
Dairy Free
Very Healthy
Health score
100%
Spicy Grilled Tuna with Garden Salsa
45 min.
4
277kcal

Suggestions


Are you ready to elevate your lunch or dinner experience with a dish that is not only bursting with flavor but also incredibly healthy? Introducing our Spicy Grilled Tuna with Garden Salsa! This delightful recipe is perfect for those who are health-conscious, as it boasts a perfect health score of 100 and is both gluten-free and dairy-free.

Imagine sinking your teeth into perfectly grilled tuna steaks, marinated in a zesty blend of roasted garlic, jalapeños, and fresh lime juice. The marinade infuses the fish with a spicy kick that is beautifully complemented by a vibrant garden salsa made from heirloom tomatoes, fresh herbs, and a hint of red onion. Each bite is a harmonious balance of protein, healthy fats, and just the right amount of carbohydrates, making it a guilt-free indulgence.

This dish is not only a feast for the taste buds but also a visual delight, with its colorful presentation that will impress your family and friends. Ready in just 45 minutes and serving four, it’s an ideal choice for a quick weeknight dinner or a weekend gathering. So fire up the grill and get ready to savor a meal that is as nutritious as it is delicious!

Ingredients

  •  tuna steaks (5 ounces each, 3/)
  • tablespoon basil fresh finely chopped
  • tablespoon cilantro leaves fresh finely chopped
  • tablespoon mint leaves fresh finely chopped
  • large cloves garlic unpeeled
  • cups heirloom tomatoes diced
  •  jalapeño chiles stemmed
  • 0.3 cup juice of lime fresh
  • 0.3 cup onion diced red
  • teaspoon salt divided

Equipment

  • bowl
  • frying pan
  • sieve
  • blender
  • grill
  • glass baking pan

Directions

  1. Roast garlic and jalapeños in a small, dry skillet over medium heat, turning occasionally, until soft (both will blacken in spots), 5 to 10 minutes for jalapeños, 15 minutes for garlic. Cool, then peel garlic. Puree garlic, jalapeños, lime juice and 1/2 teaspoon salt in a blender until smooth. Scoop 1/2 cup puree into a 13" x 9" glass baking dish.
  2. Place fish on puree, flipping once to coat both sides. Cover dish; refrigerate 10 to 20 minutes to marinate.
  3. Transfer remaining puree into another bowl for salsa.
  4. Mix in tomatoes. Rinse onion in a small strainer under cold water; drain.
  5. Add to tomato mixture. Stir in cilantro, mint and basil. Season with remaining 1/2 teaspoon salt. Coat grill with cooking spray; heat to medium-high (about 375°F).
  6. Remove fish from marinade; place on grill. Cover grill and cook 3 minutes. Uncover, flip fish, cover again and cook until fish is done, about 2 minutes more for medium-rare.
  7. Transfer fish to plates; spoon salsa on top.
  8. Self

Nutrition Facts

Calories277kcal
Protein60.46%
Fat28.5%
Carbs11.04%

Properties

Glycemic Index
57.25
Glycemic Load
1.51
Inflammation Score
-10
Nutrition Score
33.066521686056%

Flavonoids

Eriodictyol
0.72mg
Hesperetin
1.48mg
Naringenin
0.56mg
Apigenin
0.07mg
Luteolin
0.3mg
Isorhamnetin
0.5mg
Kaempferol
0.14mg
Myricetin
0.17mg
Quercetin
3.2mg

Nutrients percent of daily need

Calories:276.75kcal
13.84%
Fat:8.58g
13.19%
Saturated Fat:2.18g
13.63%
Carbohydrates:7.48g
2.49%
Net Carbohydrates:5.86g
2.13%
Sugar:3.12g
3.47%
Cholesterol:64.6mg
21.53%
Sodium:653.63mg
28.42%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:40.94g
81.87%
Vitamin B12:16.03µg
267.18%
Vitamin A:4539.27IU
90.79%
Selenium:62.8µg
89.71%
Vitamin B3:15.38mg
76.9%
Vitamin D:9.69µg
64.6%
Vitamin B6:0.95mg
47.66%
Phosphorus:465.55mg
46.56%
Vitamin C:29.86mg
36.19%
Vitamin B1:0.46mg
30.67%
Vitamin B2:0.46mg
27.18%
Magnesium:99.47mg
24.87%
Potassium:690.57mg
19.73%
Vitamin B5:1.95mg
19.55%
Vitamin E:2.52mg
16.82%
Iron:2.16mg
11.99%
Manganese:0.23mg
11.69%
Copper:0.22mg
11.16%
Vitamin K:10.42µg
9.92%
Zinc:1.26mg
8.42%
Fiber:1.62g
6.5%
Folate:22.78µg
5.7%
Calcium:39.22mg
3.92%
Source:Epicurious