Tuna Steak and Vegetable Sandwiches

Dairy Free
Very Healthy
Health score
100%
Tuna Steak and Vegetable Sandwiches
45 min.
4
376kcal

Suggestions


Are you ready to elevate your lunch game with a deliciously healthy option? Look no further than our Tuna Steak and Vegetable Sandwiches! This recipe is not only dairy-free but also boasts a perfect health score of 100, making it an ideal choice for those who prioritize nutritious meals without sacrificing flavor.

In just 45 minutes, you can whip up a satisfying dish that serves four, perfect for a family meal or a gathering with friends. Each sandwich is packed with the rich, savory taste of fresh tuna steak, complemented by a colorful medley of grilled vegetables like zucchini, eggplant, and bell peppers. The addition of peppery arugula adds a delightful crunch, while a drizzle of balsamic vinegar and a sprinkle of fresh marjoram elevate the flavors to new heights.

With only 376 calories per serving, these sandwiches are a guilt-free indulgence that will keep you energized throughout the day. Whether you're looking for a hearty lunch, a main course for dinner, or a satisfying meal to impress your guests, these Tuna Steak and Vegetable Sandwiches are sure to please. So grab your ingredients and get ready to enjoy a wholesome, mouthwatering experience that celebrates the best of fresh, healthy cooking!

Ingredients

  • pound ahi tuna steak 
  • servings arugula 
  •  eggplant trimmed cut lengthwise into 1/3-inch-thick slices
  • pinch marjoram dried fresh chopped
  • tablespoons marjoram dried fresh chopped
  •  garlic clove minced
  • 0.8 cup olive oil 
  • tablespoons balsamic vinegar 
  • 8.5 inch sourdough bread 
  •  bell pepper yellow cut into 1/3-inch-wide strips
  •  zucchini trimmed cut lengthwise into 1/3-inch-thick slices

Equipment

  • bowl
  • frying pan
  • broiler
  • broiler pan

Directions

  1. Preheat broiler.
  2. Combine 3/4 cup oil and next 3 ingredients in small bowl. Arrange eggplant slices, zucchini and bell pepper on broiler pan.
  3. Brush on both sides with oil mixture.
  4. Sprinkle with salt and pepper. Broil until brown, watching closely, about 2 minutes per side.
  5. Transfer to platter.
  6. Place bread on broiler pan.
  7. Brush top side with oil mixture and sprinkle with pepper. Broil until top side is brown.
  8. Transfer to work surface, browned side up.
  9. Meanwhile, heat 2 tablespoons oil in heavy large skillet over high heat. Season tuna with salt and pepper.
  10. Add to skillet and sauté until just cooked through, about 30 seconds per side.
  11. Place tuna on half of bread slices.
  12. Sprinkle with chopped marjoram. Top with vegetables and arugula, then remaining bread slices, browned side down.

Nutrition Facts

Calories376kcal
Protein33.44%
Fat34.58%
Carbs31.98%

Properties

Glycemic Index
75.38
Glycemic Load
6.68
Inflammation Score
-10
Nutrition Score
42.466956843501%

Flavonoids

Delphinidin
294.35mg
Apigenin
3.81mg
Luteolin
0.37mg
Isorhamnetin
0.43mg
Kaempferol
3.52mg
Myricetin
0.35mg
Quercetin
1.92mg

Nutrients percent of daily need

Calories:376.07kcal
18.8%
Fat:14.87g
22.88%
Saturated Fat:2.79g
17.45%
Carbohydrates:30.94g
10.31%
Net Carbohydrates:19.02g
6.92%
Sugar:16.85g
18.73%
Cholesterol:43.09mg
14.36%
Sodium:98.88mg
4.3%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:32.35g
64.7%
Vitamin B12:10.69µg
178.22%
Vitamin C:83.99mg
101.8%
Vitamin B3:13.07mg
65.37%
Vitamin A:3194.84IU
63.9%
Selenium:44.49µg
63.56%
Vitamin K:60.78µg
57.88%
Manganese:1.13mg
56.31%
Vitamin B6:1.05mg
52.37%
Fiber:11.92g
47.68%
Phosphorus:431.31mg
43.13%
Vitamin D:6.46µg
43.09%
Potassium:1463.67mg
41.82%
Vitamin B1:0.51mg
33.79%
Magnesium:135.12mg
33.78%
Vitamin B2:0.55mg
32.13%
Folate:128.14µg
32.03%
Vitamin B5:2.49mg
24.88%
Copper:0.49mg
24.28%
Vitamin E:3.52mg
23.45%
Iron:3.07mg
17.05%
Zinc:1.74mg
11.62%
Calcium:86.2mg
8.62%
Source:Epicurious