Discover the ultimate grilled tuna recipe! This dish features fresh tuna steaks grilled to perfection, offering a delicious and healthy meal option. Served with a side of vibrant vegetables, this easy-to-make recipe is ideal for a quick weeknight dinner or a special weekend treat. Learn how to achieve the perfect sear and flavor with our step-by-step guide. 

Ingredients:

- 4 fresh tuna steaks (about 6 oz each)

- 2 tablespoons olive oil

- 1 lemon, juiced

- 2 cloves garlic, minced

- 1 teaspoon dried oregano

- Salt and freshly ground black pepper to taste

- 1 cup cherry tomatoes, halved

- 1 cup baby spinach

- 1 red bell pepper, sliced

- 1 tablespoon balsamic vinegar

Instructions:

Prepare the Marinade: In a small bowl, whisk together olive oil, lemon juice, minced garlic, oregano, salt, and pepper.

Marinate the Tuna: Place the tuna steaks in a shallow dish and pour the marinade over them. Let them marinate in the refrigerator for at least 30 minutes.

Preheat the Grill: Preheat your grill to medium-high heat.

Grill the Tuna: Remove the tuna steaks from the marinade and place them on the grill. Grill for 2-3 minutes per side for medium-rare, or longer if desired. The tuna should have a nice sear on the outside but remain tender and pink in the center.

Prepare the Vegetables: While the tuna is grilling, toss the cherry tomatoes, baby spinach, and red bell pepper with balsamic vinegar and a pinch of salt and pepper.

Serve: Arrange the grilled tuna steaks on plates and serve with the seasoned vegetables on the side. Enjoy!

This recipe highlights the natural flavors of the tuna and pairs beautifully with a light vegetable side for a balanced and satisfying meal.

Nutritional Values

Fresh Tuna Steaks (4 steaks, about 6 oz each)

 - Calories: 200 kcal

 - Protein: 42 grams

 - Fat: 1.5 grams

 - Carbohydrates: 0 grams

Benefits:

 - High in lean protein, which supports muscle growth and repair.

 - Rich in omega-3 fatty acids, which are beneficial for heart health.

Olive Oil (2 tablespoons)

 - Calories: 240 kcal

 - Protein: 0 grams

 - Fat: 27 grams

 - Carbohydrates: 0 grams

Benefits:

 - Contains healthy monounsaturated fats that can improve heart health.

 - Rich in antioxidants and anti-inflammatory properties.

Lemon Juice (1 lemon)

 - Calories: 12 kcal

 - Protein: 0.2 grams

 - Fat: 0 grams

 - Carbohydrates: 4 grams

 - Vitamin C: ~30 mg

Benefits:

 - High in vitamin C, which supports the immune system.

 - Adds flavor without additional calories.

Garlic (2 cloves, minced)

 - Calories: 10 kcal

 - Protein: 0.5 grams

 - Fat: 0 grams

 - Carbohydrates: 2 grams

Benefits:

 - Contains allicin, which has anti-inflammatory and antioxidant properties.

 - May help support heart health and boost the immune system.

Dried Oregano (1 teaspoon)

 - Calories: 5 kcal

 - Protein: 0.2 grams

 - Fat: 0 grams

 - Carbohydrates: 1 gram

Benefits:

 - Contains antioxidants and has anti-inflammatory properties.

 - Adds flavor without extra calories or sodium.

Salt and Freshly Ground Black Pepper (to taste)

 - Sodium: 575 mg (per 1/4 teaspoon)

Benefits:

 - Salt enhances flavor but should be used in moderation to manage sodium intake.

 - Black pepper adds a bit of heat and may aid in digestion.

Cherry Tomatoes (1 cup, halved)

 - Calories: 27 kcal

 - Protein: 1 gram

 - Fat: 0 grams

 - Carbohydrates: 6 grams

 - Vitamin C: ~17 mg

Benefits:

 - Rich in vitamins A and C, which are important for immune health.

 - Contains lycopene, an antioxidant linked to reduced risk of certain cancers.

Baby Spinach (1 cup)

 - Calories: 7 kcal

 - Protein: 1 gram

 - Fat: 0 grams

 - Carbohydrates: 1 gram

 - Vitamin A: 2,813 IU

 - Vitamin C: 29 mg

Benefits:

 - High in vitamins A and C, which support vision and immune function.

 - Contains iron and calcium for overall health.

Red Bell Pepper (1, sliced)

 - Calories: 30 kcal

 - Protein: 1 gram

 - Fat: 0 grams

 - Carbohydrates: 7 grams

 - Vitamin C: ~190 mg

Benefits:

 - Extremely high in vitamin C, which supports the immune system.

 - Provides antioxidants and helps improve skin health.

Balsamic Vinegar (1 tablespoon)

 - Calories: 14 kcal

 - Protein: 0 grams

 - Fat: 0 grams

 - Carbohydrates: 3 grams

Benefits:

 - Adds a tangy flavor with minimal calories.

 - Contains antioxidants that may benefit heart health.

These ingredients together make a nutritious and flavorful dish, combining high-quality protein, healthy fats, and a variety of vitamins and minerals.