Tuscan Tuna with Tomato Salad

Tuscan Tuna with Tomato Salad

This grilled tuna steak dish is elevated with a delightful combination of fresh marinated tomato and fennel salad. It's a quick and impressive 20-minute meal that you can confidently serve to your swimmers for a high protein intake meal.

  • Prep Time15 min
  • Cook Time5 min
  • Total Time20 min
  • Yield4 Servings
  • Energy256 cal
  • Course
    • Main Course
    • Salad
  • Cooking Method
    • Grilled
  • Suitable for Diet
    • Low Calorie
    • Bone Health
    • Diabetes Appropriate
    • Egg Free
    • Gluten-Free
    • Healthy Aging
    • Healthy Immunity
    • Heart Healthy
    • High-Protein
    • Low Carbohydrate
    • Low Sodium
    • Low-Calorie
    • Nut-Free
    • Soy-Free


  • 4 (5 to 6 ounce) fresh or frozen tuna steaks, about 1-inch thick
  • 3 teaspoons white wine vinegar, divided
  • 1 teaspoon olive oil
  • ½ teaspoon dried Italian seasoning, crushed
  • ¼ teaspoon salt
  • ½ teaspoon ground pepper, divided
  • 2 medium tomatoes, seeded and chopped (1 cup)
  • ½ cup thinly sliced fennel bulb
  • ¼ cup chopped fresh basil
  • 1 medium shallot, halved and thinly sliced
  • 1 clove garlic, minced
  • 1 tablespoon pine nuts, toasted (see Tip) and chopped
  • 1 tablespoon grated Parmesan cheese


Direction for preparing this dish


1. If the fish is frozen, thaw it first. Rinse the fish and pat it dry with paper towels. Set it aside.
2. In a small bowl, combine 1 teaspoon of vinegar, olive oil, Italian seasoning, salt, and 1/4 teaspoon of pepper. Brush this mixture on both sides of the tuna steaks. Set the tuna aside.
3. In a medium bowl, stir together tomatoes, fennel, basil, shallot, garlic, the remaining 2 teaspoons of vinegar, and the remaining 1/4 teaspoon of pepper to make the tomato salad. Set it aside.
4. If using a charcoal grill, place the fish on a greased grill rack directly over medium coals. Optionally, you can cover the grill grate with foil before putting the fish on. Grill the fish, uncovered, for 6 to 8 minutes or until it starts to flake when tested with a fork, flipping it once during grilling.
(If using a gas grill, preheat it and then reduce the heat to medium. Place the fish on a greased grill rack over the heat. Cover and grill as directed.)
5. Serve the tuna with the reserved tomato salad. Sprinkle with pine nuts and Parmesan.
6. Toast the pine nuts in a dry skillet over medium heat, shaking the skillet frequently to prevent burning.

  • Nutrition Facts

  • Amount per serving
  • Calories256
  • % Daily Value*
  • Total Fat4 g5.56%
  • Saturated Fat1 g5%
  • Trans Fat0 g
  • Polyunsaturated Fat1 g
  • Monounsaturated Fat2 g
  • Cholesterol62 mg20.67%
  • Sodium253 mg11%
  • Total Carbohydrate6 g2.18%
  • Dietary Fiber1 g3.57%
  • Total Sugars3 g
  • Added Sugars0 g0%
  • Sugar Alcohal0 g
  • Protein40 g80%
  • Vitamin D (Cholecalciferol)3 mcg15%
  • Calcium57 mg4.38%
  • Iron2 mg11.11%
  • Potassium891 mg18.96%
  • Vitamin A57 mcg6.33%
  • Vitamin C (Ascorbic Acid)8 mg8.89%
  • Vitamin E (Tocopherol)1 mg6.67%
  • Vitamin K21 mcg26.25%
  • Vitamin B1 (Thiamin)0 mg0%
  • Vitamin B2 (Riboflavin)0 mg0%
  • Vitamin B3 (Niacin)29 mg181.25%
  • Vitamin B6 (Pyridoxine)2 mg117.65%
  • Folate19 mcg4.75%
  • Vitamin B12 (Cobalamine)3 mcg125%
  • Phosphorus487 mg38.96%
  • Iodine0 mcg0%
  • Magnesium72 mg17.14%
  • Zinc1 mg9.09%

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