A vibrant, protein-packed meal featuring perfectly seared tuna alongside a fresh, zesty quinoa salad with chickpeas, cucumber, and tomatoes. A quick, elegant, and nutritious dish for a light yet satisfying dinner.
Ingredientes
- 2 fresh tuna steaks (about 150g each)
- 100g quinoa, uncooked
- 200ml water or vegetable broth
- 200g canned chickpeas, drained and rinsed
- 150g cherry tomatoes, halved
- 1/2 cucumber, diced
- 1/4 red onion, finely chopped
- 30g fresh parsley, chopped
- 45ml extra virgin olive oil
- 30ml fresh lemon juice
- 1 clove garlic, minced
- Sea salt to taste
- Freshly ground black pepper to taste
Disponible para miembros NutriPro.
Instrucciones
- 1.Rinse the 100g of quinoa under cold water. In a small saucepan, combine the quinoa and 200ml of water. Bring to a boil, then reduce heat to a simmer, cover, and cook for 15-20 minutes, or until all the water is absorbed. Fluff with a fork and set aside to cool slightly.
- 2.While the quinoa cooks, prepare the salad. In a large bowl, combine the 200g of rinsed chickpeas, 150g of halved cherry tomatoes, diced cucumber, and 1/4 finely chopped red onion.
- 3.In a small bowl, whisk together 45ml of olive oil, 30ml of lemon juice, 1 minced garlic clove, salt, and pepper to create the dressing. Add the cooked quinoa to the vegetable bowl, pour over the dressing, and toss gently. Stir in the chopped parsley.
- 4.Pat the tuna steaks dry with a paper towel and season both sides generously with salt and pepper.
- 5.Heat 1 tablespoon of olive oil in a non-stick skillet over medium-high heat. Once hot, carefully place the tuna steaks in the pan. Sear for 1-2 minutes per side for a rare center, or longer to your desired doneness.
- 6.Remove the tuna from the pan and let it rest for a minute before slicing. Serve the sliced seared tuna alongside the Mediterranean quinoa salad.
Información nutricional
Por qué esta receta
This recipe is exceptionally high in protein from tuna and quinoa, supporting muscle health. It's rich in fiber from chickpeas and vegetables, promoting digestive wellness, and provides healthy omega-3 fatty acids for heart and brain function.
Preguntas frecuentes
⭐ Opiniones y valoraciones
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