Mediterranean Diet 555 Tuna Afritada
Embrace the vibrant flavors of the Mediterranean with this healthy twist on a Filipino classic, the Mediterranean Diet 555 Tuna Afritada. This easy-to-follow recipe features tender chunks of 555 canned tuna simmered in a rich tomato-based sauce infused with garlic, onions, and colorful bell peppers. The addition of briny black olives, tangy capers, and aromatic oregano elevates the dish to Mediterranean-style perfection, while quinoa serves as a wholesome, gluten-free base to soak up every bit of the savory sauce. Ready in just 45 minutes with minimal prep, this recipe is perfect for busy weeknights or a nutritious meal that feels indulgent. Low in carbs, packed with protein, and bursting with bold flavors, this dish is a must-try for fans of the Mediterranean diet and fusion cuisine alike!
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Recipe Information
Ingredients
- 2 tablespoons Olive oil
- 3 cloves Garlic cloves
- 1 medium Onion
- 1 large Red bell pepper
- 1 large Green bell pepper
- 14 ounces Canned diced tomatoes
- 15 ounces Canned tuna in water
- 0.5 cup Black olives
- 2 tablespoons Capers
- 1 Bay leaf
- 1 teaspoon Salt
- 0.5 teaspoon Ground black pepper
- 1 teaspoon Dried oregano
- 2 cups Cooked quinoa
Instructions
Heat the olive oil in a large saucepan over medium heat.
Mince the garlic cloves, and dice the onion.
Add the minced garlic and diced onion to the pan, sautéing for about 2 minutes until fragrant and the onions start to become translucent.
Slice the red and green bell peppers into strips and add them to the pan. Sauté for another 5 minutes until the peppers begin to soften.
Pour in the canned diced tomatoes, including their juice, and stir to combine with the vegetables.
Drain the canned tuna and gently fold it into the tomato mixture.
Add black olives, capers, and the bay leaf.
Season with salt, black pepper, and dried oregano. Stir well to ensure everything is evenly mixed.
Bring the mixture to a gentle simmer, then reduce the heat to low and cover the pan. Allow it to cook for about 20 minutes, stirring occasionally.
Remove the bay leaf before serving.
Serve the Tuna Afritada hot over a bed of cooked quinoa.
Nutrition Facts
Calories |
1610 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 59.6 g | 76% | |
| Saturated Fat | 10.9 g | 55% | |
| Polyunsaturated Fat | 6.6 g | ||
| Cholesterol | 142 mg | 47% | |
| Sodium | 4788 mg | 208% | |
| Total Carbohydrate | 133.4 g | 49% | |
| Dietary Fiber | 28.5 g | 102% | |
| Total Sugars | 31.5 g | ||
| Protein | 134.8 g | 270% | |
| Vitamin D | 4.4 mcg | 22% | |
| Calcium | 394 mg | 30% | |
| Iron | 18.6 mg | 103% | |
| Potassium | 3361 mg | 72% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
