Healthy Grilling

Seared Tuna Steaks with Stir-Fried Bell Peppers

and Parsley
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Seared Tuna Steaks with Stir-Fried Bell Peppers
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Health Score:
100 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 1 hr 40 min.
Ready in
Calories:
764
calories
Calories

Healthy, because

Even smarter

Nutritional values

Tuna is full of protein and very low in fat, making this a great dish for those who are trying to build muscle and lose fat. Bell peppers provide many nutrients, especially vitamin C, which is very important for immune defense. 

Serve this with a side of rice, bread, or potatoes for a more filling meal, complete with energizing carbs. 

1 each contains
(Percentage of daily recommendation)
Calorie764 cal.(36 %)
Protein52 g(53 %)
Fat52 g(45 %)
Carbohydrates21 g(14 %)
Sugar added0 g(0 %)
Roughage10.7 g(36 %)
Vitamin A1.4 mg(175 %)
Vitamin D9.1 μg(46 %)
Vitamin E13.3 mg(111 %)
Vitamin K99.1 μg(165 %)
Vitamin B₁0.7 mg(70 %)
Vitamin B₂0.6 mg(55 %)
Niacin31.9 mg(266 %)
Vitamin B₆1.9 mg(136 %)
Folate305 μg(102 %)
Pantothenic acid2.8 mg(47 %)
Biotin19.1 μg(42 %)
Vitamin B₁₂8.6 μg(287 %)
Vitamin C395 mg(416 %)
Potassium1,715 mg(43 %)
Calcium149 mg(15 %)
Magnesium171 mg(57 %)
Iron4.8 mg(32 %)
Iodine107 μg(54 %)
Zinc1.3 mg(16 %)
Saturated fatty acids11.6 g
Uric acid456 mg
Cholesterol140 mg
Complete sugar12 g

Ingredients

for
4
Ingredients
4 Tuna steak (each about 6 oz)
6 garlic cloves
1 handful parsley
8 Tbsps olive oil
4 Tbsps lemon juice
2 red Bell pepper
2 yellow Bell pepper
2 green Bell pepper
8 ozs fresh Peas (shelled)
14 ozs Tomatoes
salt
freshly ground peppers
Basil (for garnish)
How healthy are the main ingredients?
Tomatoolive oilparsleygarlic clovesaltBasil

Preparation steps

1.

For the tuna: Rinse the tuna and pat dry with paper towels. Peel and chop garlic.

Rinse the parsley, shake dry and chop. In a bowl, mix half the garlic with the parsley, 4 tablespoons of the olive oil, and the lemon juice. Brush the tuna with the parsley mixture. Place in a dish and marinate for 1 hour.

2.

For the bell peppers: Rinse the bell peppers, cut in half lengthwise, remove seeds and white ribs and cut into a small dice. Blanch the tomatoes in boiling water for 30 seconds. Remove the tomatoes with a slotted spoon. Peel the tomatoes, remove seeds and chop.

3.

Heat the remaining olive oil in a skillet set over medium heat. Add the bell peppers and remaining garlic, and cook until fragrant. Stir in the peas and chopped tomatoes, and allow to cook until the tomatoes are stewed, about 10 minutes. Season with salt and pepper to taste. 

4.

For the tuna: Heat a grill pan on the stove. Add the tuna and sear until golden, about 1 minute per side. Season with salt and pepper to taste. 

For serving: Divide the bell pepper mixture between plates and top with the tuna. Serve garnished with the basil. Serve with saffron rice if desired.