International
Grilled Tuna With Chickpea and Spinach Salad
tuna is a sturdy fish that is easy to grill or broil
Cooking oil · Garlic · Lemon Juice · Oregano
Photo by Ben Fink Photography / NHLBI · NHLBI published reuse policy. Original cookbook photo copied unchanged; displayed without cropping, with interface badges overlaid.
Gather
Ingredients
- 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 steaks, cut into 4 portions (3 oz each)
For salad
- ½ can (15½ oz) low-sodium chickpeas (or garbanzo beans), drained and rinsed
- ½ 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
Make it
Method
- 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 °F).
- 5
Serve one tuna steak over 1 cup of mixed salad.
- 6
Tip: Try with a side of Quinoa With Paprika and Cumin .
- 7
Note: 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.
Source & rights
Where this recipe comes from
Source: National Heart, Lung, and Blood Institute; National Institutes of Health; U.S. Department of Health and Human Services. Keep the Beat Recipes: Deliciously Healthy Dinners. No government endorsement is implied.
This source recipe has been reformatted for Pantry Start but has not yet been kitchen-tested by our editors. Check current food-safety guidance and use your judgment.