Mediterranean Diet Chilli Tuna
Experience bold Mediterranean flavors with this Chilli Tuna recipe, a healthy and vibrant dish inspired by the Mediterranean diet! Featuring tender tuna steaks nestled in a rich, aromatic sauce of cherry tomatoes, bell peppers, kalamata olives, and caper berries, this dish is brightened with fresh parsley and a squeeze of lemon for a zesty finish. The addition of garlic, red onion, dried oregano, and chili flakes adds depth and a subtle kick, making it a perfect balance of hearty and spicy. Prepared in just 35 minutes, this nutritious, protein-packed meal is ideal for a quick weeknight dinner or a sophisticated option for entertaining. Serve it with a side of whole grains or mixed greens for a complete, wholesome experience that’s overflowing with Mediterranean goodness.
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium red onion
- 3 garlic cloves
- 14 ounces canned cherry tomatoes
- 1 red bell pepper
- 1 green bell pepper
- 0.5 cup kalamata olives
- 2 tablespoons caper berries
- 4 ounces tuna steaks
- 1 teaspoon dried oregano
- 0.5 teaspoon chili flakes
- 2 tablespoons fresh parsley
- 1 lemon
- to taste salt
- to taste black pepper
Instructions
Finely dice the red onion and mince the garlic cloves. Set aside.
Chop both the red and green bell peppers into small cubes. Slice the kalamata olives and set aside.
Heat 2 tablespoons of olive oil in a large non-stick skillet over medium heat.
Add the diced onion and sauté for 2-3 minutes until they become translucent.
Add the minced garlic and continue to sauté for another minute until fragrant.
Stir in the canned cherry tomatoes, chopped bell peppers, sliced olives, and caper berries.
Sprinkle with salt, black pepper, dried oregano, and chili flakes. Stir to combine.
Allow the mixture to simmer for 10 minutes until the peppers are tender, stirring occasionally.
While the sauce is simmering, season the tuna steaks with salt and black pepper.
Push the tomato and pepper mixture to the side of the skillet and add the tuna steaks.
Cook the tuna steaks for about 2-3 minutes on each side, until they are cooked through but still moist.
Squeeze the juice of one lemon over the tuna and vegetable mixture.
Garnish with fresh parsley before serving.
Serve warm, optionally with a side of whole grain or mixed greens.
Nutrition Facts
Calories |
933 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 61.0 g | 78% | |
| Saturated Fat | 8.6 g | 43% | |
| Polyunsaturated Fat | 2.8 g | ||
| Cholesterol | 44 mg | 15% | |
| Sodium | 5188 mg | 226% | |
| Total Carbohydrate | 61.2 g | 22% | |
| Dietary Fiber | 23.5 g | 84% | |
| Total Sugars | 26.7 g | ||
| Protein | 39.7 g | 79% | |
| Vitamin D | 3.7 mcg | 18% | |
| Calcium | 277 mg | 21% | |
| Iron | 10.7 mg | 59% | |
| Potassium | 2348 mg | 50% | |
*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.
