Grilled Tuna with Mixed Greens

This grilled tuna dish is about 2 things. One, to make a healthy dish, and two, to take a list of simple ingredients, and cook them well. This to me is very important. And I’ll explain why with an example. I always hear “yeah I don’t really like chicken breasts because they turn out dry”. The truth is, it ain’t the chicken breast that is dry, it is the way the chicken breast got cooked and prepared that made it dry (usually due to overcooking it).

So it’s one thing to have a good set of ingredients, it’s another thing to cook them well and that doesn’t mean it has to be a complex process. So in this dish, I wanted the greens to be cooked but still be nice and crisp, I wanted the tuna to be blushing in the middle. And of course, I wanted it to taste good.

Just a little reminder for you guys, I am always up for listening to constructive criticism. So if you have any recipe suggestions or if there is something you would personally do with this recipe. Please feel free to comment on it below, it will only help, and it is another great way to provide value and give more insight to the people that want to make this recipe. So would you marinade the tuna? Would you cover it with some kind of sweet chilli or soy glaze? Would you add anything else to the mixed greens such as add another herb or add some Chinese five spice? There are a million different ways to go about it so I don’t want to set any kind of limitations.

To be honest, tuna steaks were never something I would normally cook. However, I really like serving tuna this way. It has such a nice, clean fresh flavour. And it also works perfectly in things like salads or with vegetables. It isn’t quite up there with crispy salmon (I just can’t get enough of salmon) but it is definitely something I will be cooking more often and I suggest you do too. Especially if you just want to prepare a quick healthy lunch or dinner.

Overall, thank you all so much for reading this post. Really hope you enjoy the recipe and I’ll have another one coming your way soon (:

5 from 1 vote

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Grilled Tuna with Mixed Greens

A quick, easy and healthy grilled tuna dish with vibrant, crunchy mixed greens.

Course Main Course

Cuisine Not Specific

Keyword easy tuna recipe, healthy tuna recipe, tuna steak

Prep Time 10 minutes

Cook Time 15 minutes

Total Time 25 minutes

Servings 2 people

Calories 552 kcal

Author Nicolas

Ingredients

• serves 2 potions
• 8-10 blocks of ice
• 150 g of asparagus woody ends trimmed off
• 150 g broccolini stalks trimmed
• 200 g of bok choy washed and root ends trimmed off
• 2 teaspoons of vegetable oil
• 1 teaspoon of sesame oil
• 1 clove of garlic peeled and finely chopped
• half a thumb sized piece of ginger peeled and finely chopped
• 2 teaspoons of sesame seeds
• 1 tablespoon of soy sauce
• ¼ of a lemon juiced
• 3-4 sprigs of mint leaves roughly chopped
• 2 tuna steaks 250g
• 1 tablespoons of olive oil
• Salt and pepper
• 2 wedges of lemon

Instructions

1. Put your ice in a large bowl and half fill with cool water.
2. Get a pot of boiling water and add a good pinch of salt to it. Add your asparagus, after 1 minute add your brocolini, then after another minute add your bok choy and then finish blanching for another 40 seconds.
3. Drain your greens, then put them in the bowl of ice cold water. Leave for 1 minute just to stop the cooking process then drain the greens again. Use some kitchen paper to dry out the greens, otherwise they can go soggy in the pan when frying them.
4. Get a frying pan on medium-high heat. Next, add your vegetable oil and your sesame oil, then add your chopped ginger and garlic and fry in the pan for 30 seconds-1 minute. Next, add your blanch greens and stir, toss in the pan, frying for about another 30 seconds. Finally, add your sesame seeds, soy sauce, lemon juice and chopped mint then mix through. Turn the heat off and set aside.
5. Get a griddle pan (if you don't have a griddle pan you can just use your frying pan) on medium-high heat. Coat the steaks in your olive oil, then season generously on both sides with salt and pepper. Once your pan is nice and hot, carefully place them on the griddle pan. Cook for 2 minutes on each side. Turn the heat off, then transfer to a board and cut them into nice thick slices.
6. Re-heat your mixed greens if need be, serve on a plate with a wedge of lemon, and finish by sprinkling over some more sesame seeds. Enjoy!

Recipe Notes

• Grilling the tuna for 2 minutes on each side gives you a really nice blush inside. Cook the tuna for 90 minutes if you want it to be rare.
• You don't have to grill the tuna, you can pan fry it too.

 

Nutrition Facts

Grilled Tuna with Mixed Greens

Amount Per Serving

Calories 552 Calories from Fat 241

% Daily Value*

Fat 26.8g41%

Saturated Fat 5.4g34%

Cholesterol 83mg28%

Sodium 634mg28%

Potassium 1139mg33%

Carbohydrates 19.6g7%

Fiber 5.7g24%

Sugar 5.3g6%

Protein 59.2g118%

Calcium 200mg20%

Iron 7.7mg43%

* Percent Daily Values are based on a 2000 calorie diet.

Did you like the grilled tuna recipe? Then you will also like this seared duck breast on risotto recipe: http://www.blogtasticfood.com/pan-seared-duck-risotto/

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