Grilled Tuna with Chickpea and Spinach Salad

National Heart, Lung, and Blood Institute (NHLBI)
Healthy Living

If you like tuna, you'll love this dish! This low-calorie grilled tuna with chickpea and spinach salad recipe is easy to prepare and perfect for summer.

Grilled Tuna with Chickpea and Spinach Salad

  • 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 steak, cut into 4 portions (3 oz each)

  • For salad:
  • 1/2 can (15 oz) low-sodium chickpeas (or garbanzo beans), drained and rinsed
  • 1/2 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
  • Preparation

    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 degrees F.
    5. Serve one tuna steak over 1 cup of mixed salad.

    Tips and Notes

  • Try with a side of Quinoa With Paprika and Cumin.
  • 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 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
    Original recipe found here.

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