Issue link: https://read.uberflip.com/i/1145989
41 deliciously healthy dinners grilled tuna with chickpea and spinach salad Prep time: 25 minutes Cook time: 20 minutes tuna is a sturdy fish that is easy to grill or broil 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 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 (on page 118). 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. yield: 4 servings serving size: 1 tuna steak, 1 C salad each serving provides: 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 main dishes seafood