Grilled tuna steaks with cilantro and basil

A 3-ounce serving of grilled tuna steaks tuna, either Yellowfin or Bluefin tuna, will provide between 24 and 26 grams of protein.  And, either type of tuna supplies a substantial dose of niacin as well. Niacin is a B vitamin that supports the proper function of your digestive system and supports the health of your skin and nerves. Tuna also offers a healthy amount of iron, potassium and zinc.

Tuna is a very lean fish and will dry out if overcooked! So, cook to an internal temperature of 145 °F (65 °C).   Grilling your tuna is a great way to maintain the nutritional value of your tuna steak and keep the saturated fat content low. You can try replacing a serving of red meat with a tuna steak each week to reduce your overall intake of saturated fat while also boosting your intake of omega-3 fatty acids.

Go ahead and combine a grilled tuna steak with nutritious toppings and additions to boost the nutrient content of your meal!  Servings: 6

Here’s what you need:

  • 3 tbsp (45 mL) canola oil
  • 3 tbsp (45 mL) light soy sauce
  • Canola oil cooking spray
  • 1/4 tsp (1 mL) dried pepper flakes
  • 6 tuna steaks (6 oz/170 g each), rinsed and patted dry
  • 1/4 cup (50 mL) chopped fresh basil leaves
  • 1/2 cup (125 mL) chopped fresh cilantro leaves
  • 1 tbsp (15 mL) white vinegar
  • 2 tbsp (25 mL) fresh lime juice
  • 1/2 tsp (2 mL) minced garlic

Cooking Directions:

  1. In a small bowl, whisk together soy sauce, canola oil and pepper flakes. Place tuna steaks and 2 tbsp (25 mL) of soy sauce mixture in a large, resealable plastic bag. Turn bag several times to coat tuna steaks. Refrigerate no longer than 30 minutes.
  2. Preheat grill coated with cooking spray over high heat.
  3. Meanwhile, in another small bowl, combine cilantro, basil, lime juice, vinegar and garlic.
  4. Remove tuna from bag, discarding any leftover marinade, and grill tuna for 1 1/2 minutes on each side or until very pink in center (internal temperature of 145 °F/65 °C).
  5. Do not overcook tuna or it will become tough. Serve with remaining soy sauce mixture and top with equal amounts of cilantro mixture.

Nutritional Analysis: Calories 210; Protein 27 g; Total Fat 10 g; Carbohydrates 2 g; Sodium 240 mg; Potassium 320 mg