QUINOA SALAD WITH SEARED TUNA
Quinoa is one of our favorite whole-grains because it is gluten-free, loaded with protein and contains all of the essential amino acids. In this recipe, we've paired the quinoa with quickly seared tuna steaks for a delicious main-dish salad that's ready in under an hour.
Provided by EatingWell Test Kitchen
Categories Healthy Tuna Recipes
Time 50m
Number Of Ingredients 17
Steps:
- Thaw tuna steaks, if frozen. Rinse quinoa well in a fine mesh sieve. Bring water and 1/4 teaspoon salt to boiling. Add quinoa; reduce heat. Cover and simmer 15 minutes or until most of the water is absorbed and quinoa is tender. Drain, if necessary. Spread on a baking sheet to cool slightly.
- On a serving platter, combine quinoa, tomato, cucumber, feta cheese and red onion.
- In a screw-top jar, combine olive oil, lemon juice, honey, 1/2 teaspoon oregano and pepper. Cover and shake well to combine. Add to quinoa mixture and toss to combine.
- Lightly coat a grill pan or large skillet with nonstick cooking spray. Sprinkle tuna steaks with 1/8 teaspoon salt and the pepper. Cook on grill pan over medium-high heat 4 to 6 minutes per 1/2-inch thickness of fish, turning once or until browned on both sides and fish begins to flake when tested with a fork and center is just pink. Thinly slice tuna steaks and serve atop salad. Garnish with fresh oregano.
Nutrition Facts : Calories 316.1 calories, Carbohydrate 31.3 g, Cholesterol 24.9 mg, Fat 11.4 g, Fiber 3.7 g, Protein 22 g, SaturatedFat 2.7 g, Sodium 331.9 mg, Sugar 2.3 g
EASY ONE-DISH QUINOA AND TUNA
This recipe is a super easy and quick way to incorporate whole grains packed with protein into your diet. You can throw in veggies that need to be used and spice to suit your mood :) It's a flexible dish that you can throw together in a jiffy. I usually substitute water for broth and add extra seasoning.
Provided by Little Mama Dia
Categories One Dish Meal
Time 20m
Yield 4-5 serving(s)
Number Of Ingredients 9
Steps:
- Combine all ingredients except cheese and tuna in a medium sauce pan.
- Cover with lid and bring to a boil.
- Turn down heat and simmer for 15 minutes or until liquid is absorbed. Remove from heat and add cheese and tuna. Enjoy!
GRILLED TUNA WITH BASIL PESTO
Provided by Giada De Laurentiis Bio & Top Recipes
Categories main-dish
Time 30m
Yield 4 servings
Number Of Ingredients 10
Steps:
- Preheat grill to 400 degrees F.
- Wash and pat dry the tuna steaks. Season with salt and pepper and brush both sides with olive oil. Place tuna on hot grill and sear each side for 2 minutes for rare. If you prefer well done, cook the tuna an additional 2 to 3 minutes per side. Remove from skillet and let it rest.
- Into the bowl of a food processor, add the garlic, basil leaves, pine nuts, salt, and pepper. Pulse until finely chopped. With the blender still running, slowly pour 1/2 cup of olive oil. Check for a thick, yet smooth consistency, adding more oil if necessary. Transfer to a bowl and stir in 1/2 cup Parmesan.
- Slice the tuna across the grain and on a bias into 1/2-inch thick slices. Place the slices on a serving plate and drizzle with lemon juice. Sauce tuna with pesto.
GRILLED TUNA WITH QUINOA
Yield 4
Number Of Ingredients 10
Steps:
- Preheat broiler or grill. Put water on to boil in medium saucepan. While water is boiling, place olive oil in shallow bowl or casserole dish. Coat tuna steaks in oil and season with salt and pepper, then cover dish and refrigerate for at least 30 minutes. When water is boiling, add quinoa to pan and simmer for about 20 minutes, or until water is absorbed. While quinoa is cooking, grill fish approximately 7 minutes, remove from heat, place on plates, and drizzle with lime juice. Remove quinoa from heat and add orange juice and cilantro; mix well. Serve tuna steaks and quinoa with a fresh spinach salad (see below)
RED QUINOA-CRUSTED TUNA WITH SMOKED TOMATO PUREE
Provided by Tom Pizzica
Time 2h
Yield 4 servings
Number Of Ingredients 9
Steps:
- Shape a large piece of aluminum foil into a bowl shape. Submerge the wood chips in water for at least 15 minutes, then drain them and put them in the foil 'bowl'. If you are using a gas grill turn 1 side to high and leave the other side off.
- Put the tomatoes on the side of the grill that is off and put the foil bowl full of wood chips on the heated side. Close the lid and smoke for 45 minutes.
- Indoor method: Put the soaked wood chips in the bottom tray of a stovetop smoker. Heat over medium-high heat until the chips begin to smoke. Put the tomatoes, over the wood chips in the smoking tray, and then cover the smoker. Reduce the heat to medium-low and smoke for 15 minutes.
- When the tomatoes are done, put them in a large mixing bowl to cool slightly. Peel the skins from the tomatoes and discard.
- Add the tomatoes to a blender and blend on high until smooth, 1 to 2 minutes. Heat 1 tablespoon of the oil in a medium saucepan over medium heat and add the garlic and shallots. Saute until softened, about 4 minutes. Stir in the tomato puree and simmer until slightly thickened, 20 to 25 minutes. Season with salt, and pepper, to taste. Let the tomato mixture cool for about 5 minutes, then add it to a blender and mix until smooth. Strain through a fine sieve into a bowl and set aside.
- In a coffee grinder, grind the chiles and quinoa into a powder. Season the tuna steaks with salt and pepper, to taste, and then toss them in the chile dust.
- In a large heavy bottom skillet over high heat, add 3 tablespoons olive oil and heat until smoking hot. Sear all 4 sides of the tuna steaks making sure cooking time is even for all sides, about 30 seconds per side. While the grill is still hot, coat the whole scallions with remaining olive oil, and season with salt and pepper, to taste. Grill for about 1 minute on each side.
- Indoor method: Char the scallions on a lightly oiled grill pan or under a broiler.
- To serve, spoon some tomato puree onto each serving plate. Slice the tuna and arrange on the plates, garnished with grilled scallions.
GRILLED TUNA WITH MOJO
Steps:
- 1. Heat an outdoor grill or a stovetop grill pan to medium-high.
- 2. Halve chile lengthwise, remove stem, and scrape out seeds.(For maximum heat, do not remove seeds.) Thinly slice chile and set aside.
- 3. Stir garlic and olive oil together in a medium microwave-safe bowl, cover loosely with plastic wrap, and microwave on HIGH until garlic is soft and aromatic, about 2 minutes. Stir in chile, lime juice, cilantro, and 1 teaspoon salt to hot oil. Set mojo aside to cool until ready to serve.
- 4. Brush tuna with olive oil and season generously with about 1/2 teaspoon salt and black pepper, to taste. Grill, turning once, until distinct grill marks are seared into fish, 3 to 5 minutes per side for medium rare or 4 to 6 minutes for medium-well. Let rest for 5 minutes.
- 5. Slice each tuna steak in half, divide among plates, and drizzle with some of mojo. Serve with green beans and any remaining sauce on the side.
Nutrition Facts : Calories 287 calorie, Fat 22 grams, SaturatedFat 3.5 grams, Cholesterol 32 milligrams, Sodium 754 milligrams, Carbohydrate 1 grams, Protein 20 grams, Sugar 0 grams
GRILLED TUNA WITH SPINACH LINGUINE
Steps:
- Wash and dry the tuna.
- Roughly chop the herbs on their branches and mix with the oil, salt and pepper.
- Lay the tuna in a shallow dish and pour the oil mixture over the fish. Lay a piece of plastic wrap directly on the fish. Turn after an hour, cover and continue to marinate for at least another hour.
- To serve, have charcoal very hot. Drain the tuna of excess oil and lay the tuna on the grill, allowing four minutes on each side for rare.
Nutrition Facts : @context http, Calories 331, UnsaturatedFat 16 grams, Carbohydrate 2 grams, Fat 19 grams, Fiber 0 grams, Protein 37 grams, SaturatedFat 3 grams, Sodium 400 milligrams, Sugar 0 grams, TransFat 0 grams
GRILLED TUNA
"After sampling some wonderful tuna at a Japanese restaurant, I decided to try my hand at coming up with the recipe," says Michelle Dennis of Clarks Hill, Indiana. "It took a little trial and error, but I was pleased with the results-these seasonings are a lovely complement to the tuna."
Provided by Taste of Home
Categories Dinner
Time 15m
Yield 4 servings.
Number Of Ingredients 9
Steps:
- In a small bowl, combine the first eight ingredients. Remove 1/3 cup to a small bowl for basting; cover and refrigerate. Pour remaining marinade into a large resealable plastic bag; add tuna. Seal bag and turn to coat; refrigerate for up to 1 hour., Drain and discard marinade. Using long-handled tongs, moisten a paper towel with cooking oil and lightly coat the grill rack. Grill tuna, uncovered, over medium heat for 4-5 minutes on each side for medium-rare or until slightly pink in the center, basting frequently with reserved marinade.
Nutrition Facts :
GARLIC HERBED GRILLED TUNA STEAKS
Grilled tuna steak recipes aren't limited to restaurants. After enjoying yellowfin tuna in southwest Florida, I came up with this recipe so I could enjoy the flavor of my favorite fish at home. -Jan Huntington, Painesville, Ohio
Provided by Taste of Home
Categories Dinner
Time 20m
Yield 4 servings.
Number Of Ingredients 7
Steps:
- In a large resealable plastic bag, combine the lemon juice, oil, garlic and thyme. Add the tuna; seal bag and turn to coat. Refrigerate for up to 30 minutes, turning occasionally., Remove tuna from bag; sprinkle with salt and pepper. Drain and discard marinade. Moisten a paper towel with cooking oil; using long-handled tongs, lightly coat the grill rack. , Grill tuna, covered, over medium-hot heat or broil 4 in. from the heat for 3-4 minutes on each side for medium-rare or until slightly pink in the center.
Nutrition Facts : Calories 218 calories, Fat 5g fat (1g saturated fat), Cholesterol 77mg cholesterol, Sodium 211mg sodium, Carbohydrate 1g carbohydrate (0 sugars, Fiber 0 fiber), Protein 40g protein. Diabetic Exchanges
EASY GRILLED TUNA
Steps:
- Place tuna steaks with Italian dressing in a bowl, coating both sides; marinate in refrigerator for 20 minutes.
- Preheat outdoor grill for medium-high heat, and lightly oil the grate.
- Grill tuna on the preheated grill until tuna lightens in color but retains a thin line of pink in the center, about 5 minutes on each side.
Nutrition Facts : Calories 526.8 calories, Carbohydrate 12.3 g, Cholesterol 77.1 mg, Fat 35 g, Protein 40.3 g, SaturatedFat 5.7 g, Sodium 2006 mg, Sugar 9.8 g
GRILLED CITRUS TUNA
Steps:
- In a large bowl, combine orange juice, olive oil, oregano, parsley, salt, and pepper. Mix well. Place the tuna steaks in the bowl, turn to coat both sides with marinade; cover and refrigerate 30 minutes.
- Preheat an outdoor grill for medium-high heat.
- Remove tuna from the marinade and shake off excess. Place tuna onto preheated grill and cook to desired doneness, about 5 minutes per inch for medium-rare or 10 minutes per inch for medium-well.
Nutrition Facts : Calories 264 calories, Carbohydrate 7 g, Cholesterol 77.2 mg, Fat 7.3 g, Fiber 0.5 g, Protein 40.4 g, SaturatedFat 1.1 g, Sodium 63.6 mg, Sugar 5.2 g
GRILLED TUNA WITH HERBS AND OLIVES
Here, grilled tuna is smothered with a mixture of flavorful herbs, made more potent by the addition of chopped olives and a little raw garlic. A mix of parsley, basil, chives, chervil and marjoram, for example, would be splendid, as would one of cilantro, mint and basil. (I would rule out only thyme, tarragon and rosemary, unless you use them in minuscule quantities.) If you don't have a grill, many readers have baked it at 425 and been happy with the results.
Provided by Mark Bittman
Categories dinner, quick, main course
Time 20m
Yield 4 servings
Number Of Ingredients 7
Steps:
- Start a charcoal or gas grill; fire should be medium-high and rack about 4 inches from heat source.
- When fire is ready, rub tuna lightly with olive oil, then sprinkle it with salt and pepper. Put it on grill and grill about 3 to 4 minutes a side for medium-rare, more or less according to your desired degree of doneness.
- Meanwhile, combine olives, herbs, garlic if you are using it and just enough oil to moisten and bind the mixture, no more than a tablespoon.
- When tuna is done, spread a portion of herb mixture on 1 side of each steak and serve with lemon wedges.
Nutrition Facts : @context http, Calories 495, UnsaturatedFat 19 grams, Carbohydrate 2 grams, Fat 35 grams, Fiber 1 gram, Protein 40 grams, SaturatedFat 14 grams, Sodium 526 milligrams, Sugar 0 grams, TransFat 2 grams
GRILLED TUNA
Tuna is available most of the year, so fresh steaks should be easy to come by. Be choosy: a reddish color is acceptable, but flesh with dark spots or streaks should be avoided. As with all great ocean fish, the flesh tends to be dry. Marinate with oil, and avoid overcooking. The timing is critical, as tuna should be served medium rare. Use a kitchen timer.
Provided by Gordon Holland
Time 1h16m
Yield 4
Number Of Ingredients 5
Steps:
- Place tuna steaks and olive oil in a large resealable plastic bag. Seal, and refrigerate for 1 hour.
- Preheat the grill for medium heat. When coals are very hot, scatter a handful of hickory or mesquite wood chips over them for flavor.
- Lightly oil grill grate. Season tuna with salt and pepper, and cook on the preheated grill approximately 6 minutes, turning once. Transfer to a serving platter, and drizzle with freshly squeezed lime juice. Serve immediately.
Nutrition Facts : Calories 281 calories, Carbohydrate 1.8 g, Cholesterol 77.1 mg, Fat 11.8 g, Fiber 0.5 g, Protein 40 g, SaturatedFat 1.8 g, Sodium 644.2 mg, Sugar 0.3 g
GRILLED TUNA STEAKS WITH DILL SAUCE
It's hard to tell which is better in this, the tuna or the sauce! The sauce is even better if done the previous day, but who knows when you're going to catch a tuna? No kidding, if you can do it, it gets no better. Otherwise, get the freshest you can get from your fish monger.
Provided by Splashme
Time 22m
Yield 2
Number Of Ingredients 9
Steps:
- Combine the lemon juice with 1/2 cup olive oil in a sealable plastic bag; seal and shake. Add the tuna steaks and store in refrigerator to marinate while the grill preheats.
- Preheat an outdoor grill for high heat, and lightly oil the grate.
- Whisk the brown mustard, mustard powder, sugar, vinegar, and 1/3 cup olive oil together in a bowl; stir in the dill.
- Remove the tuna from the marinade and discard the marinade; cook the steaks on the preheated grill until the fish flakes easily with a fork, about 6 minutes per side. Drizzle the steaks with the mustard and dill sauce to serve.
Nutrition Facts : Calories 686.7 calories, Carbohydrate 28.5 g, Cholesterol 77.1 mg, Fat 45.7 g, Fiber 1 g, Protein 43.3 g, SaturatedFat 6.4 g, Sodium 464 mg, Sugar 20.2 g
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