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Grilled Tuna with Warm Cherry Tomato Salsa

by Sanna Delmonico, MS RD and Kristine Napier, MPH

Servings: 4 (1 steak, 1/4 cup sauce Per Serving)
Prep Time: 20
Cook Time: 10
Nutrition Facts
Serving Size 1 steak, 1/4 cup sauce
    
Amount per serving
Calories 230
% Daily Value*
Total Fat 8g 
 Saturated Fat 1g 
Cholesterol 64mg 
Sodium 355mg 
Total Carbohydrate 7g 
 Dietary Fiber 1g 
Protein 34g 
 

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Fusing the freshness of Napa, the seafood of California, and the Tuscan way of spicing food resulted in this easy tuna recipe. If you can't find fresh tuna, use any firm fish, such as halibut or salmon.

Ingredients

4 small tuna steaks (about 4 to 6 ounces each, with bone)
1 tablespoon plus 2 teaspoons extra-virgin olive oil, divided
1 tablespoon lemon juice
vegetable oil cooking spray
½ teaspoon salt
¼ cup finely diced red onion (½ onion)
2 cloves garlic, minced
2 cups cherry or pear tomatoes, cut in halves
2 tablespoons chopped fresh flat-leaf parsley
1 tablespoon capers, optional
freshly ground black pepper, to taste

Directions

  1. Rinse the fish and pat it dry with paper towels. Place it in a glass pie plate and drizzle with olive oil and lemon juice. Let the fish marinate in the refrigerator for at least 15 minutes and up to 4 hours.
  2. Preheat grill. Place the tuna on a double-thick sheet of aluminum foil that has been sprayed with the cooking spray; place it on the grill. Grill the fish, turning it once, until it flakes and is not quite opaque in the center. This takes between 4 and 8 minutes per side, depending on the thickness of the fish.
  3. Preheat oven to 400ºF. Combine the remaining 2 teaspoons of olive oil, the chopped onion, and the garlic in a glass, oven-save pie plate. Bake for 7 to 8 minutes, stirring halfway through. Mix the salt into the tomatoes; stir the tomatoes into the onion mixture and continue to roast for 4 to 5 minutes, until the tomatoes are warmed and the onion is starting to brown. Remove from the oven, stir in the chopped parsley and capers, if using. Spoon the mixture evenly over the grilled tuna steaks. Add the desired amount of black pepper.

Cooking Tip

As an alternative cooking method, roast the tuna steaks for 10 to 15 minutes, depending on the thickness of the fish, in the oven at 400ºF in a pan coated with vegetable cooking spray. Turn the tuna once for even cooking. Italian, or flat-leaf, parsley is more flavorful than curly parsley. Curly parsley is more commonly used as a garnish rather than to flavor food.
Rate this article:  Average 5 out of 5

About the authors:

Sanna J Delmonico MS RD

Sanna Delmonico, MS RD

Kristine M Napier MPH

Kristine Napier, MPH

Contributor to "Cooking Healthy Across America" by American Dietetic Association and Food and Culinary Professionals, a Dietetic Practice Group of ADA. John Wiley and Sons, 2005.

Topics


Themes


Themes

  • Cook healthy

    Involve your child in the cutting, mixing and preparation of all meals. Even a snack can be healthy.

  • Eat right

    Sit down together as a family to enjoy a wonderful meal and the opportunity to share the day's experiences with one another.

  • Shop smart

    To encourage a healthy lifestyle, get your children involved in selecting the food that will appear at the breakfast, lunch or dinner table.


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