Grilled Tuna with Chickpea and Spinach Salad

This dish is an excellent source of lean protein from tuna and plant-based fiber from chickpeas, making it a highly satisfying and heart-healthy meal.

Ingredients

Calories next to each ingredient are for that ingredient across the whole recipe (4 servings), not per serving.

• 1 tbsp olive oil · 131 kcal in the whole recipe
• 1 tbsp minced garlic (about 2–3 cloves) · 13 kcal in the whole recipe
• 2 tbsp lemon juice · 7 kcal in the whole recipe
• 1 tbsp minced fresh oregano (or 1 tsp dried)
• 12 oz tuna steak, cut into 4 portions · 448 kcal in the whole recipe
• ½ can (15½ oz) low-sodium chickpeas, drained and rinsed · 451 kcal in the whole recipe
• 5 oz fresh leaf spinach, rinsed and dried · 41 kcal in the whole recipe
• 1 tbsp lemon juice · 3 kcal in the whole recipe
• 1 medium tomato, cut into wedges · 34 kcal in the whole recipe
• ⅛ tsp salt
• ⅛ tsp ground black pepper

Method

1. Preheat your grill pan or oven broiler on high heat.

   

2. In a small bowl, whisk together the olive oil, minced garlic, 2 tablespoons of lemon juice, and oregano. Brush this marinade evenly over the tuna steaks and let them marinate for 5 to 10 minutes.

   

3. While the fish marinates, prepare the salad by tossing together the chickpeas, spinach, remaining 1 tablespoon of lemon juice, tomato wedges, salt, and black pepper in a large bowl.

   

4. Grill or broil the tuna steaks on high heat for 3 to 4 minutes per side, until the flesh is opaque and flakes easily with a fork.

   

5. Divide the fresh spinach and chickpea salad among four plates and top each with a warm grilled tuna steak.

   

Adapted from an NIH / NHLBI heart-healthy recipe (public domain). Portions, macros, diet checks and step photos by Besly.