Grilled Tuna with Chickpea and Spinach Salad

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I’m not sure where the name “Chicken of the Sea” came from, but this ocean treat does not taste like chicken! This dense, fleshy fish holds up to any kind of cooking process, including grilling. I like tuna for it’s mild taste which takes on the flavor of whatever seasoning you put with it.

Today I share my recipe for Grilled Tuna with Chickpea and Spinach Salad.

 You can substitute out tempeh, eggplant or zucchini for a vegetarian version of this dish.

Moroccan Chicken Stew With Couscous

Ingredients:

  • 12 oz tuna steak, cut into 4 pieces

For Marinade:

  • 1 TBS Olive Oil
  • 1 TBS Garlic, minced
  • 1 Tbs Lemon Juice
  • 1 TBS Oregano, minced (or 1 tsp, dried)
  • 1/4 tsp salt

For Salad:

  • 1/2 can Low-Sodium Chickpeas, drained and rinsed (15 oz can)
  • 1/2 bag Leaf Spinach (10 oz)
  • 1 C Low Sodium Chicken Broth
  • 1 TBS Lemon Juice
  • 1 Medium Tomato, cut into wedges
  • 1/8 tsp salt
  • 1/8 tsp ground black pepper

Recipe and Variations

  1. Preheat grill pan or oven broiler (with the rack 3 inches from heat source) on high temperature.

  2. Combine oil, garlic, lemon juice, and oregano, and brush over tuna steaks. Marinate for 5–10 minutes

  3. Meanwhile, combine all salad ingredients. (Salad can be made up to 2 hours in advance and refrigerated.)
  4. 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).
  5. Serve one tuna steak over 1 cup of mixed salad.

Tip: 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.

SERVINGS PER RECIPE – makes four Servings

CALORIES

282 (PER SERVING)

TOTAL FAT

10g

SATURATED FAT

2g

CHOLESTEROL

42 mg

SODIUM

418 mg

CARBOHYDRATES

15 g

FIBER

5 g

SUGARS

2g

PROTEIN

31 g

 We hope you enjoy Grilled Tuna with Chickpea and Spinach Salad as much as we did!

 

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Tony Bianchino is a Nationally Certified Personal Trainer and Nutrition Specialist

See more about Tony on our website Out Run your Fork.com

Yours in health,
Tony Bianchino
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Out Run Your Fork Personal Training and Nutrition
web: www.outrunyourfork.com
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