Grilled tuna with chickpea and spinach salad
Tuna is a sturdy fish that is easy to grill or broil
1 Tbsp olive or canola oil
1 Tbsp garlic, minced (about 2–3 cloves)
2 Tbsp lemon juice
1 Tbsp oregano, minced (or 1 tsp dried)
12 oz tuna steaks, cut into 4 portions (3 oz each)
For salad:
½ can (15½ oz) low-sodium chickpeas (or garbanzo beans), drained and rinsed
½ bag (10 oz) leaf spinach, rinsed and dried
1 Tbsp lemon juice
1 medium tomato, rinsed and cut into wedges
1/8 tsp salt
1/8 tsp ground black pepper
Preheat grill pan or oven broiler (with the rack 3 inches from heat source) on high temperature. Combine oil, garlic, lemon juice, and oregano, and brush over tuna steaks. Marinate for 5–10 minutes. Meanwhile, combine all salad ingredients. (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.
Nutritional information
Calories 282
Total fat 10 g
Saturated fat 2 g
Cholesterol 42 mg
Sodium 418 mg
Total fiber 5 g
Protein 31 g
Carbohydrates 15 g
Potassium 874 mg
Prep time: 25 minutes
Cook time: 20 minutes
Servings: 4
Serving size: 1 tuna steak, 1 cup salad
Hint: 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.
From keep the beat recipes, National Heart, Lung, and Blood Institute, National Institutes of Health
