Tuna Over Tomatoes Chickpeas and Couscous
Elevate your weeknight dinner game with this vibrant and healthy recipe for Tuna Over Tomatoes, Chickpeas, and Couscous. Seared tuna steaks take center stage, perfectly paired with a flavorful medley of sautéed cherry tomatoes, garlic, and spiced chickpeas. Fluffy couscous acts as the ideal base, soaking up every bit of the dish's bold, savory juices. Fresh lemon juice and a sprinkle of parsley add a zesty, herbaceous finish to this Mediterranean-inspired meal. Ready in just 30 minutes, this one-pan wonder is as beautiful to serve as it is satisfying to eat, making it perfect for busy nights or elegant dinner parties. Keywords: tuna steak recipe, chickpea and couscous dish, Mediterranean dinner ideas, quick healthy meals.
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Recipe Information
Ingredients
- 2 pieces Tuna steaks
- 2 cups Cherry tomatoes
- 1 cup Chickpeas (canned, rinsed and drained)
- 1 cup Couscous
- 1.5 cups Water or chicken broth
- 3 tablespoons Olive oil
- 1 whole Lemon
- 2 cloves Garlic (minced)
- 2 tablespoons Parsley (chopped)
- 0.5 teaspoons Salt
- 0.25 teaspoons Black pepper
- 0.25 teaspoons Paprika
- 0.25 teaspoons Cumin
Instructions
Start by preparing the couscous. Boil 1.5 cups of water or chicken broth in a medium saucepan. Once boiling, remove from heat, stir in 1 cup of couscous, cover, and let it sit for 5 minutes. Fluff with a fork and set aside.
Meanwhile, heat 1 tablespoon of olive oil in a skillet over medium heat. Add the minced garlic and sauté for 30 seconds, until fragrant.
Add the cherry tomatoes to the skillet and cook for 5-7 minutes, stirring occasionally, until they soften and begin to release their juices.
Stir in the chickpeas, paprika, cumin, salt, and black pepper. Cook for another 3-4 minutes so the flavors meld. Remove from heat and stir in 1 tablespoon of chopped parsley. Set aside.
Pat the tuna steaks dry with a paper towel. Season both sides with a pinch of salt and black pepper.
Heat 2 tablespoons of olive oil in a heavy-bottomed skillet over medium-high heat. Once hot, sear the tuna steaks for 1-2 minutes on each side for rare, or an additional minute per side for medium-rare. Remove from the skillet and let them rest for a minute.
To assemble, place a scoop of couscous on each plate. Top with the tomato and chickpea mixture.
Slice the tuna steaks into strips and place them over the vegetable and couscous bed.
Squeeze fresh lemon juice over each plate and garnish with the remaining parsley. Serve immediately.
Nutrition Facts
Calories |
534 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 23.4 g | 30% | |
| Saturated Fat | 3.4 g | 17% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 50 mg | 17% | |
| Sodium | 733 mg | 32% | |
| Total Carbohydrate | 45.3 g | 16% | |
| Dietary Fiber | 8.9 g | 32% | |
| Total Sugars | 6.9 g | ||
| Protein | 38.5 g | 77% | |
| Vitamin D | 5.0 mcg | 25% | |
| Calcium | 85 mg | 7% | |
| Iron | 4.1 mg | 23% | |
| Potassium | 1066 mg | 23% | |
*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.
