Tuna with Citrus Gremolata

Gluten Free
Dairy Free
Very Healthy
Health score
100%
Tuna with Citrus Gremolata
35 min.
4
464kcal

Suggestions

Ingredients

  • pounds tuna steaks 
  • cup flat-leaf parsley fresh finely chopped
  • sprigs rosemary fresh chopped
  • large cloves garlic very finely chopped
  •  juice of lemon juiced
  •  lemon zest 
  • servings olive oil extra-virgin for drizzling
  •  orange zest 
  • servings salt and pepper black freshly ground

Equipment

  • bowl
  • frying pan

Directions

  1. Watch how to make this recipe.
  2. Before cooking the tuna, combine the parsley, lemon zest and orange zest in a small bowl. Stir in the finely chopped garlic and reserve.
  3. Cut the tuna into bricks about 3 inches long and 2 inches wide, 3 pieces per portion. Season the tuna with rosemary, salt and pepper, to taste.
  4. Drizzle with extra-virgin olive oil and let stand for 10 to 15 minutes. When ready to cook, heat a healthy drizzle of extra-virgin olive oil in a skillet over medium-high heat. When the oil is hot add the tuna and cook for 2 minutes on each side for rare, 3 to 4 minutes on each side for opaque fish. Douse the pan with the lemon juice. Arrange the fish on a platter, scatter the gremolata over the top and serve.

Nutrition Facts

Calories464kcal
Protein47.21%
Fat50.12%
Carbs2.67%

Properties

Glycemic Index
23.5
Glycemic Load
0.3
Inflammation Score
-10
Nutrition Score
42.314347515935%

Flavonoids

Eriodictyol
0.37mg
Hesperetin
1.09mg
Naringenin
0.12mg
Apigenin
32.33mg
Luteolin
0.18mg
Kaempferol
0.23mg
Myricetin
2.25mg
Quercetin
0.1mg

Nutrients percent of daily need

Calories:463.56kcal
23.18%
Fat:25.27g
38.88%
Saturated Fat:4.81g
30.07%
Carbohydrates:3.03g
1.01%
Net Carbohydrates:1.97g
0.72%
Sugar:0.39g
0.44%
Cholesterol:86.18mg
28.73%
Sodium:97.67mg
4.25%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:53.56g
107.12%
Vitamin B12:21.39µg
356.45%
Vitamin K:254.62µg
242.49%
Vitamin A:6230.5IU
124.61%
Selenium:83.06µg
118.66%
Vitamin B3:19.88mg
99.38%
Vitamin D:12.93µg
86.18%
Phosphorus:588.66mg
58.87%
Vitamin B6:1.08mg
53.79%
Vitamin B1:0.57mg
37.93%
Vitamin C:29.35mg
35.57%
Vitamin B2:0.59mg
34.76%
Magnesium:122.82mg
30.71%
Vitamin E:4.42mg
29.47%
Vitamin B5:2.49mg
24.9%
Potassium:678.93mg
19.4%
Iron:3.4mg
18.9%
Copper:0.23mg
11.44%
Zinc:1.56mg
10.37%
Folate:30.05µg
7.51%
Calcium:49.59mg
4.96%
Manganese:0.1mg
4.86%
Fiber:1.06g
4.23%