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An overhead photo of seared tune and mixed greens.

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

 

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.