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Grilled Tuna With Chickpea and Spinach Salad

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Tuna is a sturdy fish that is easy to grill or broil

Recipe Source: Deliciously Healthy Dinners

Prep time Cook time Yields Serving Size
25 minutes 20 minutes 4 servings 1 tuna steak, 1 C salad

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 steak, cut into 4 portions (3 oz each)

For salad:

1/2 can (15 1/2 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

Nutrition Facts  

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
 
Directions

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.

Tip: Try with a side of Quinoa With Paprika and Cumin.

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.

Photo & recipe courtesy of Keep the Beat™, National Heart, Lung, and Blood Institute.
™Keep the Beat is a trademark of the U.S. Department of Health and Human Services.

(Send your news to foodconsumer.org@gmail.com, Foodconsumer.org is part of the Infoplus.com ™ news and information network)

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