Grilled tuna with chickpea and spinach salad

Tuna is a sturdy fish that is easy to grill or broil.
Yield: 4 servings
Serving size: 1 tuna steak, 1 cup salad

Ingredients

  • 1 tablespoon olive or canola oil
  • 1 tablespoon garlic, minced (about two to three cloves)
  • 2 tablespoons lemon juice
  • 1 tablespoon oregano, minced (or 1 teaspoon dried)
  • 12-ounce tuna steaks, cut into four portions (3 ounces each)

For salad:

  • ½ can (15½ ounces) low-sodium chickpeas (garbanzo beans), drained and rinsed
  • ½ bag (10 ounces) leaf spinach, rinsed and dried
  • 1 tablespoon lemon juice
  • 1 medium tomato, rinsed and cut into wedges
  • 1/8 teaspoon salt
  • 1/8 teaspoon ground black pepper

Directions

  1. Preheat grill pan or oven broiler, with the rack three inches from heat source, on high temperature.
  2. Combine oil, garlic, lemon juice and oregano, and brush over tuna steaks. Marinate for five to 10 minutes.
  3. Meanwhile, combine all salad ingredients. The salad can be made up to two hours in advance and refrigerated.
  4. Grill or broil tuna on high heat for three to four minutes on each side until the flesh is opaque and separates easily with a fork. The internal temperature should be, at minimum, 145°F.
  5. Serve one tuna steak over one cup of mixed salad.

Nutrition information

Calories 282; total fat 10; saturated fat 2 g; cholesterol 42 mg; sodium 418 mg; total fiber 5 g; protein 31 g; carbohydrates 15 g; potassium 874 mg