Grilled Tuna With Chickpea and Spinach Salad
Tuna is a sturdy fish that is easy to grill or broil, served with a fresh chickpea and spinach salad.
- Prep: 25 min
- Cook: 20 min
- Total: 45 min
- Servings: 4
- Cuisine: Mediterranean
- Difficulty: Easy
- Cost: $2.59/serving
Dietary
- Gluten-Free
- Dairy-Free
- Nut-Free
- Soy-Free
- Egg-Free
- Low-Sugar
- High-Protein
- Low-Carb
Tags
- grill
- healthy
- quick
- fresh
- savory
- classic
Ingredients
- 1 tablespoon olive oil
- 1 tablespoon garlic (minced)
- 3 tablespoon lemon juice
- 1 tablespoon fresh oregano (minced)
- 12 ounce tuna steak (cut into 4 portions (3 oz each))
- 0.5 can chickpeas (low-sodium, drained and rinsed)
- 0.5 package leaf spinach (rinsed and dried)
- 1 tomato (medium, rinsed and cut into wedges)
- 0.125 teaspoon salt
- 0.125 teaspoon ground black pepper
Instructions
- Preheat grill pan or oven broiler (with the rack 3 inches from heat source) on high temperature.
- Combine olive oil, garlic, lemon juice, and fresh oregano, and brush over tuna steaks. Marinate for 5–10 minutes.
- Meanwhile, combine chickpeas, leaf spinach, lemon juice, tomato, salt, and ground black pepper for the salad. (Salad can be made up to 2 hours in advance and refrigerated.)
- Grill or broil tuna on high heat for 3–4 minutes on each side until the flesh is opaque and separates easily with a fork (to a minimum internal temperature of 145 °F).
- Serve one tuna steak over 1 cup of mixed salad.
Notes
If you can't find beans labeled "low sodium," compare the Nutrition Facts panels to find the beans with the lowest amount of sodium. Rinsing can help further reduce the sodium level.
Nutrition (per serving)
- Calories: 282
- Protein: 31 g
- Carbohydrates: 15 g
- Fat: 10 g
- Fiber: 5 g
- Sodium: 418 mg
- Saturated Fat: 2 g
- Cholesterol: 42 mg