Tuna Steaks With Garlic Mash Potato

May 30, 2023May 30, 20230 3
Tuna Steaks With Garlic Mash Potato - A Healthy and Satisfying Meal
in Seafood

Prep

10 min

Cook

20 min

Ready In

30 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

2 tuna steaks
lemon juice
pepper
3 potatoes
2 garlic cloves
low-fat milk
1/4 cup soy sauce
1 teaspoon wasabi paste
100 g rocket or 100 g mixed salad greens
1 lebanese cucumber , sliced thinly
1 small Spanish onion , sliced thinly
parmesan cheese , shaved
1 tablespoon balsamic vinegar

Nutrision Information

Servings Per Recipe
2
Calories
450
Sugar
5g
Fat
16g
Tuna Steaks With Garlic Mash Potato is a healthy and satisfying meal that is perfect for lunch or dinner. The tender and juicy tuna steaks are coated in a zesty lemon and pepper seasoning, then pan-seared to perfection. The garlic mash provides a creamy and flavorful side dish that is sure to satisfy your cravings. In addition to being delicious, this meal is also packed with health benefits. Tuna is an excellent source of protein and omega-3 fatty acids, while the garlic in the mash offers numerous health benefits as well. The rocket or mixed salad greens, cucumber, onion, and parmesan cheese provide further health benefits and add a satisfying crunch to the meal.

Instructions

1.Boil the potatoes until soft and tender.
2.While the potatoes are boiling, season the tuna steaks with lemon juice and pepper.
3.Heat a pan over medium-high heat and coat with cooking spray. Add the tuna steaks and cook for 2-3 minutes on each side or until desired doneness is achieved.
4.Once the potatoes are cooked, mash them using a potato masher. Add the garlic, low-fat milk, and salt to taste and continue to mash until the potatoes are smooth and creamy.
5.In a separate bowl, mix together the soy sauce and wasabi paste.
6.Serve the tuna steaks with the garlic mash, rocket or mixed salad greens, sliced cucumber and Spanish onion, shaved parmesan cheese, balsamic vinegar, and the soy sauce and wasabi mixture.

PROS

This meal is high in protein and low in fat, making it a healthy option for those looking to maintain a balanced diet.
The garlic mash provides a tasty and healthy alternative to traditional mashed potatoes.

Tuna is also a good source of omega-3 fatty acids, which have been linked to numerous health benefits.

CONS

Tuna steaks can be expensive and may not be readily available in some areas.

There is a risk of mercury contamination in tuna, so it should be consumed in moderation, especially by pregnant women and young children.

HEALTH & BENEFITS

This meal is an excellent source of protein and provides a healthy dose of omega-3 fatty acids from the tuna. These fatty acids have been linked to numerous health benefits, including reducing inflammation, improving heart health, and promoting brain function.
The garlic in the mash contains numerous health benefits as well, including lowering blood pressure and reducing the risk of heart disease. The rocket or mixed salad greens, cucumber, onion, and parmesan cheese provide additional vitamins, minerals, and fiber to help promote overall health and wellbeing.

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