Health

Grilled Tuna on Braised Arugula

Grilled Tuna on Braised Arugula Photo: Travis Rathbone

Ingredients

  • 4 (4-ounce) tuna fillets
  • 1 tablespoon olive oil
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 1 tablespoon minced shallot
  • 2 teaspoons olive oil
  • 4 peppercorns
  • 1/4 cup white-wine vinegar
  • 2 thyme sprigs
  • 1/4 cup orange juice
  • 2 tablespoons lemon juice
  • 2 tablespoons cold butter, cut up
  • 1/4 teaspoon salt
  • 1 garlic clove, sliced
  • 1 tablespoon olive oil
  • 2 (5-ounce) containers arugula
  • 2 teaspoons lemon juice
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper

Preparation


Heat grill pan. Rub tuna fillets with 1 TBSP olive oil and 1/4 tsp each salt and pepper; sear 1-2 minutes per side. In skillet, cook shallot in 2 tsp olive oil until soft. Add peppercorns, vinegar, and thyme; reduce by half. Add orange juice and 2 TBSP lemon juice. Whisk in butter. Strain; season with 1/4 tsp salt. In clean skillet, sauté garlic in 1 TBSP olive oil. Add arugula, 2 tsp lemon juice, and 1/4 tsp each salt and pepper; let wilt.



    Grilled Tuna fillets sit on top of a bed of Braised Arugula. This one-dish meal is rich in vitamin C from the orange-lemon sauce which helps you absorb the iron in the arugula.
  • Yield: Serves 4 (serving size: 4 ounces tuna, 1/2 cup arugula, 1 1/2 tbsp sauce)

Nutritional Information

Calories per serving: 329
Fat per serving: 20.9g
Saturated fat per serving: 6.4g
Monounsaturated fat per serving: 9.9g
Polyunsaturated fat per serving: 3g
Protein per serving: 29g
Carbohydrate per serving: 7g
Fiber per serving: 1g
Cholesterol per serving: 58mg
Iron per serving: 0.0mg
Sodium per serving: 501mg
Calcium per serving: 0.0mg
Levi Goode