Tuna Meal
Brighten up your mealtime routine with this vibrant and nutritious Tuna Meal, a perfect blend of protein-packed goodness and fresh Mediterranean flavors. Featuring flaky canned tuna seasoned with zesty lemon juice, robust garlic, and a drizzle of olive oil, this dish is elevated further by the addition of baby spinach, juicy cherry tomatoes, and wholesome quinoa. Fresh parsley adds a pop of color and herbal brightness, tying it all together with a gourmet feel. Ready in just 15 minutes, this quick and easy recipe is ideal for busy weeknights or a light yet satisfying lunch. Enjoy a wholesome balance of textures and flavors with this healthy tuna bowl that’s as delicious as it is simple to prepare. Perfect for seafood enthusiasts searching for a low-carb, high-protein meal option!
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Recipe Information
Ingredients
- 2 cans canned tuna (in water or olive oil)
- 2 tablespoons olive oil
- 1 whole lemon
- 2 cloves garlic
- 2 tablespoons fresh parsley
- 1 cup cherry tomatoes
- 2 cups baby spinach
- 1 cup cooked quinoa
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Open the canned tuna, drain excess liquid (if packed in water), and transfer to a mixing bowl.
Finely chop the garlic cloves and fresh parsley, and add them to the tuna.
Cut the lemon in half and squeeze the juice over the tuna mixture. Be sure to remove any seeds.
Add olive oil, salt, and black pepper to the tuna, and mix everything well with a fork, flaking the tuna as you go.
In a serving bowl, add a base layer of baby spinach and cooked quinoa.
Wash and halve the cherry tomatoes, then scatter them over the base.
Top the bowl with the prepared tuna mixture.
Garnish with additional parsley (optional) and serve immediately. Enjoy your delicious and nutritious tuna meal!
Nutrition Facts
Calories |
373 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 18.2 g | 23% | |
| Saturated Fat | 2.9 g | 15% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 30 mg | 10% | |
| Sodium | 771 mg | 34% | |
| Total Carbohydrate | 30.6 g | 11% | |
| Dietary Fiber | 6.2 g | 22% | |
| Total Sugars | 4.0 g | ||
| Protein | 26.9 g | 54% | |
| Vitamin D | 1.7 mcg | 9% | |
| Calcium | 90 mg | 7% | |
| Iron | 4.4 mg | 24% | |
| Potassium | 636 mg | 14% | |
*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.
