Tuna and Vegetables: A Light and Tasty Recipe

Discover the recipe for Tuna with Vegetables: a light dish that is incredibly tasty at the same time. Perfect for those who are always looking for healthy options without sacrificing flavor. With only 420 calories per serving, it is ideal for a nourishing dinner that satisfies the senses without weighing you down.

The secret of this recipe lies in the simplicity of the ingredients and their harmonious combination. The tuna, rich in Omega-3 and proteins, pairs perfectly with the freshness of the selected vegetables. And the best part? It is both easy and quick to prepare: it only requires 20 minutes for preparation and 50 minutes of cooking.

Let yourself be won over by this balanced dish that promises to become a must in your weekly dinners!

Recipe Notes

• DIFFICULTY: Easy
• ADVANTAGES: Tasty and light
• DISADVANTAGES: Long cooking time
• PREPARATION: 20 minutes
• NUTRITIONAL NOTES: 420 calories per serving
• SUITABLE FOR: Those looking for flavorful and light dishes

Notes on the Recipe Ingredients

Discover how to make a delicious Tuna with Vegetables by following this simple guide.

• Tuna: Use fresh tuna for a more intense flavor and better texture.
• Bell Peppers: Add sweetness and color, perfect for balancing the flavors.
• Eggplants: Absorb the surrounding aromas, enriching the dish.
• Zucchini: Bring freshness and crunchiness to the preparation.
• Capers: A touch of acidity that contrasts the sweetness of the vegetables.
• Onion: Aromatic base that adds depth to the dish.
• Tomatoes: Provide juiciness and enhance the overall taste.
• Extra Virgin Olive Oil: Essential for a tasty and genuine dressing.
• Garlic: To intensify the flavors without overpowering them.
• Basil: Adds a fresh note and is essential in the final cooking stage.
• Salt and Pepper: Adjust these seasonings to your liking, carefully balance the flavors.

Nutritional Values of the Light and Tasty Dish

This dish features an excellent combination of nutrient-rich ingredients, making it an outstanding choice for those looking for a healthy yet flavorful meal. With only 420 calories per serving, it offers an ideal balance between taste and well-being. Here are some of its main nutritional benefits:

• High-Quality Proteins: Tuna is an excellent source of lean proteins, essential for muscle health and recovery after exercise.
• Vitamins and Minerals: Vegetables such as peppers, eggplants, and zucchinis are rich in vitamins A, C, and E, as well as minerals like potassium and iron that support various bodily functions.
• Healthy Fats: Extra-virgin olive oil provides beneficial monounsaturated fats for heart health.
• Dietary Fiber: Plant-based ingredients increase fiber intake, crucial for digestive health.

However, it is important to moderate the addition of salt and olive oil to keep the dish as healthy as possible.

Tuna and Vegetables: A Light and Tasty Recipe

Servings 4

Prep Time 20 minutes mins

Cook Time 50 minutes mins

Total Time 1 hour hr 10 minutes mins

Ingredients

• 700 g Tuna slices of 175 g each
• 150 g Bell peppers
• 150 g Eggplant
• 150 g Zucchini
• 15 g Capers
• 50 g Onion
• 300 g Tomatoes
• 4 tbsp. Extra-virgin olive oil
• 1 clove Garlic
• 4 foglie Basil
• Salt
• Pepper

Instructions

• Wilt the chopped onion and garlic in 2 tablespoons of oil.
• Then add all the other vegetables cut into equal-sized pieces and cook over low heat for 40 minutes, basting if necessary with a few tablespoons of boiling water; season with salt and pepper.
• Sauté the tuna steaks in a nonstick skillet with 2 tablespoons of oil.
• Then transfer the slices to the vegetable sauce, add the sliced tomatoes, capers and chopped basil.
• Continue cooking for 10 minutes, turning the tuna slices very gently to avoid breaking them.

Notes

For an even lighter variation, you can replace the olive oil with coconut oil, which will add an exotic touch to your preparation. Remember to add the vegetables according to the cooking time to maintain optimal consistency.

Author: Tips4Food

Calories: 420kcal

Course: Main Dish

Keyword: light recipe, Tasty, tuna, Tuna with Vegetables, Vegetables

Tasty Variations for a Dish with Fish and Vegetables

Looking for ideas to renew the classic dish starring the sea? Here are some variations that might be right up your alley. For those who love more intense flavors, replacing eggplants with sweet potatoes can be a winning choice, adding a sweet note without altering the overall balance of the dish. If instead you prefer to give it a more rustic and autumnal touch, try adding finely chopped champignon mushrooms; these pair perfectly with the aroma of basil and garlic.

For lovers of spicy flavors, the introduction of some fresh chili peppers or powder will give that extra kick to your preparation. Finally, if you want to make it even lighter and more dietetic, you can opt for steaming the vegetables instead of sautéing them in extra-virgin olive oil. This method will preserve not only the nutritional properties but also the genuine flavor of the ingredients used.

Frequently Asked Questions

Some frequently asked questions from our readers.

How can I make Tuna with Vegetables more flavorful?

You can add some taggiasca olives to the vegetable sauce for an extra Mediterranean touch.

Can I substitute fresh tuna with canned tuna?

Yes, you can safely use canned tuna, just make sure to drain it well before adding it to the vegetable sauce.

How long is it recommended to sear the tuna steaks in a non-stick pan?

Just 1-2 minutes per side over medium-high heat to create a light golden crust on the surface of the steaks.