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Grilled Tuna on Braised Arugula

Grilled Tuna fillets sit on top of a bed of Braised Arugula. This one-dish meal is rich in vitamin C from the orange-lemon sauce which helps you absorb the iron in the arugula.

Health JUNE 2012

  • Yield: Serves 4 (serving size: 4 ounces tuna, 1/2 cup arugula, 1 1/2 tbsp sauce)

Ingredients

  • 4 (4-ounce) tuna fillets
  • 1 tablespoon olive oil
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 1 tablespoon minced shallot
  • 2 teaspoons olive oil
  • 4 peppercorns
  • 1/4 cup white-wine vinegar
  • 2 thyme sprigs
  • 1/4 cup orange juice
  • 2 tablespoons lemon juice
  • 2 tablespoons cold butter, cut up
  • 1/4 teaspoon salt
  • 1 garlic clove, sliced
  • 1 tablespoon olive oil
  • 2 (5-ounce) containers arugula
  • 2 teaspoons lemon juice
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper

Preparation

Heat grill pan. Rub tuna fillets with 1 TBSP olive oil and 1/4 tsp each salt and pepper; sear 1-2 minutes per side. In skillet, cook shallot in 2 tsp olive oil until soft. Add peppercorns, vinegar, and thyme; reduce by half. Add orange juice and 2 TBSP lemon juice. Whisk in butter. Strain; season with 1/4 tsp salt. In clean skillet, sauté garlic in 1 TBSP olive oil. Add arugula, 2 tsp lemon juice, and 1/4 tsp each salt and pepper; let wilt.

Nutritional Information

Amount per serving
  • Calories: 329
  • Fat: 20.9g
  • Saturated fat: 6.4g
  • Monounsaturated fat: 9.9g
  • Polyunsaturated fat: 3g
  • Protein: 29g
  • Carbohydrate: 7g
  • Fiber: 1g
  • Cholesterol: 58mg
  • Iron: 0.0mg
  • Sodium: 501mg
  • Calcium: 0.0mg
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Grilled Tuna on Braised Arugula recipe

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