Tuna steaks with cucumber relish

Gluten Free
Dairy Free
Very Healthy
Health score
100%
Tuna steaks with cucumber relish
19 min.
4
384kcal

Suggestions


Indulge in a culinary delight with our Tuna Steaks with Cucumber Relish—an exceptional dish that perfectly balances health and flavor. As a gluten-free and dairy-free option, this recipe is designed not only to tantalize your taste buds but also to nourish your body. With a health score of 100, it's the ideal choice for anyone looking to enjoy a guilt-free meal without compromising on taste.

This vibrant dish features succulent tuna steaks that are rich in protein and omega-3 fatty acids, making them a fantastic choice for your lunch or dinner. The light and refreshing cucumber relish adds a delightful crunch and zesty kick, while the medley of spring onions, tomatoes, and red chilies brings an explosion of flavor to each bite. Each serving is a mere 384 calories, so you can indulge with confidence.

Ready in just 19 minutes, this quick and easy recipe is perfect for busy weeknights or impressing guests at a dinner party. The preparation is straightforward, allowing you to embrace your inner chef without spending hours in the kitchen. Whether you're looking to elevate your lunch game or serve up a stunning main dish, our Tuna Steaks with Cucumber Relish are sure to become a staple in your healthy meal rotation. Dive into this delicious adventure today!

Ingredients

  • tbsp olive oil 
  •  ahi tuna steak 
  • 0.5  cucumber 
  •  spring onion finely chopped
  • medium tomatoes finely chopped
  • 0.5 large to 5 chilies red seeded finely chopped
  • tbsp olive oil 
  • tbsp parsley chopped
  • tbsp juice of lemon 

Equipment

  • frying pan

Directions

  1. Put the oil into a food bag and add the tuna steaks. Rub well together and leave for 30 mins while you make the relish. Peel the cucumber, halve lengthways and scoop out the seeds. Chop the flesh into a small dice.
  2. Mix with the rest of the ingredients, seasoning to taste. Set aside.
  3. To griddle: heat the pan to hot, then cook the steaks, turning after 2 mins, and cooking for another 2 mins each side depending on the thickness of the steaks. Meaty fish is best served slightly pink.
  4. Remove the steaks from the heat allow to stand for 3-5 mins, then spoon over the relish and serve.

Nutrition Facts

Calories384kcal
Protein42.83%
Fat53.65%
Carbs3.52%

Properties

Glycemic Index
40.5
Glycemic Load
0.69
Inflammation Score
-10
Nutrition Score
33.554348023041%

Flavonoids

Eriodictyol
0.18mg
Hesperetin
0.54mg
Naringenin
0.26mg
Apigenin
4.11mg
Luteolin
0.04mg
Kaempferol
0.14mg
Myricetin
0.32mg
Quercetin
0.84mg

Nutrients percent of daily need

Calories:384.27kcal
19.21%
Fat:22.51g
34.63%
Saturated Fat:4.09g
25.57%
Carbohydrates:3.32g
1.11%
Net Carbohydrates:2.38g
0.86%
Sugar:1.87g
2.08%
Cholesterol:64.6mg
21.53%
Sodium:71.44mg
3.11%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:40.44g
80.87%
Vitamin B12:16.03µg
267.18%
Selenium:62.16µg
88.8%
Vitamin A:4267.9IU
85.36%
Vitamin B3:15.04mg
75.19%
Vitamin D:9.69µg
64.6%
Vitamin K:57.92µg
55.17%
Phosphorus:453.1mg
45.31%
Vitamin B6:0.85mg
42.64%
Vitamin B1:0.44mg
29.51%
Vitamin B2:0.45mg
26.7%
Vitamin E:3.98mg
26.57%
Magnesium:96.55mg
24.14%
Vitamin C:18.6mg
22.55%
Vitamin B5:1.94mg
19.37%
Potassium:601.48mg
17.19%
Iron:2.25mg
12.47%
Copper:0.21mg
10.33%
Zinc:1.2mg
7.98%
Manganese:0.11mg
5.58%
Folate:22.03µg
5.51%
Fiber:0.95g
3.78%
Calcium:30.02mg
3%