Grilled Marinated Tuna
Tuna is rich in omega-3 fatty acids, vitamin D and iodine. This dish is therefore good for your heart, blood vessels and thyroid.
Easily transform this Mediterranean delicacy from an appetizer into a main course, by adding a fresh salad and a baguette.
(Percentage of daily recommendation)
| Calorie | 216 cal. | (10 %) | ||
| Protein | 24 g | (24 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 3 g | (2 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 0 g | (0 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 5.4 μg | (27 %) | ||
| Vitamin E | 2.5 mg | (21 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 13 mg | (108 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 3 μg | (1 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 5.1 μg | (11 %) | ||
| Vitamin B₁₂ | 4.3 μg | (143 %) | ||
| Vitamin C | 17 mg | (18 %) | ||
| Potassium | 538 mg | (13 %) | ||
| Calcium | 37 mg | (4 %) | ||
| Magnesium | 35 mg | (12 %) | ||
| Iron | 1.6 mg | (11 %) | ||
| Iodine | 53 μg | (27 %) | ||
| Zinc | 0.7 mg | (9 %) | ||
| Saturated fatty acids | 2.7 g | |||
| Uric acid | 182 mg | |||
| Cholesterol | 45 mg |
Ingredients
- Ingredients
- 1 dried red chili pepper
- hot ground paprika
- 2 Tbsps olive oil
- 4 Tuna (each about 5 ounces)
- 2 Red onions
- 2 ozs Caper
- 2 ozs sun-dried tomatoes (in oil)
- 1 Tbsp balsamic vinegar
- salt
- peppers
- 3 sprigs oregano
Preparation steps
Crumble the chile pepper and mix with paprika. Stir in the oil.
Rinse tuna steaks and pat dry. Cover with chile oil. Refrigerate for 1 hour.
Peel the onions and finely chop. Drain the capers and coarsely chop.
Drain tomatoes, setting aside 2 tablespoons of the oil. Chop tomatoes.
Mix onions, capers and tomatoes in a bowl with the vinegar and tomato oil. Season with salt and pepper.
Rinse oregano. Shake dry, pluck leaves and coarsely chop. Add to the onion mixture and stir to combine.
Remove tuna from marinade. Cook on a very hot grill for 1 minute on each side. The flesh should remain pink inside.
Place tuna on a cutting board and coarsely tear or cut. Mix tuna with onion-caper mixture and let the flavors meld for 15 minutes (marinate). Serve.