Italian Seared Tuna with Cauliflower and Spinach
248
Calories
40g
Protein
17g
Carbs
0g
Fat
Italian Seared Tuna with Cauliflower and Spinach. A filling italian plate built around fish and plenty of cauliflower.
Kcal 248 · Protein 40 g · Carbs 17 g · $ 4.00 per serving
Protein 40g · Carbs 17g · Fat 0g
10 min
Prep
16 min
Cook
$ 4
Per Plate
248
Calories
What You Need
One plate is the amount the calories and protein above are for.
- 5 oz tuna
- 1.5 cups cooked cauliflower (from 1.95 cups raw)
- 1 cups cooked spinach (from 5 cups raw)
- 1 lemon, juiced
- 2 cloves garlic, minced
- 1 tsp dried basil
- 1 cup low sodium vegetable broth
- red pepper flakes to taste
- 10 oz tuna
- 3 cups cooked cauliflower (from 3.875 cups raw)
- 2 cups cooked spinach (from 10 cups raw)
- 2 lemon, juiced
- 4 cloves garlic, minced
- 2 tsp dried basil
- 2 cups low sodium vegetable broth
- red pepper flakes to taste
- 20 oz tuna
- 6 cups cooked cauliflower (from 7.8 cups raw)
- 4 cups cooked spinach (from 20 cups raw)
- 4 lemon, juiced
- 8 cloves garlic, minced
- 4 tsp dried basil
- 4 cups low sodium vegetable broth
- red pepper flakes to taste
- 30 oz tuna
- 9 cups cooked cauliflower (from 11.7143 cups raw)
- 6 cups cooked spinach (from 30 cups raw)
- 6 lemon, juiced
- 12 cloves garlic, minced
- 6 tsp dried basil
- 6 cups low sodium vegetable broth
- red pepper flakes to taste
- 40 oz tuna
- 12 cups cooked cauliflower (from 15.6 cups raw)
- 8 cups cooked spinach (from 40 cups raw)
- 8 lemon, juiced
- 16 cloves garlic, minced
- 8 tsp dried basil
- 8 cups low sodium vegetable broth
- red pepper flakes to taste
Before You Start
Cut the cauliflower into even florets and pat the tuna dry before it goes in the pan.
How To Make It
- Simmer the vegetable broth, lemon juice, garlic, and basil in a wide pan for 2 minutes until fragrant.
- Add the cauliflower and steam covered for 8 minutes until fork tender.
- Stir in the spinach and cook for 2 minutes until just wilted.
- Push the vegetables aside, lay in the tuna, and cook for 4 minutes total, turning once, until it reaches 145°F and is opaque.
- Slice the tuna, plate it with the vegetables, and finish with red pepper flakes.
Fix It: If the tuna browns too fast, lower the heat so the inside reaches 145°F without overcooking.
Microwave
- Add the ingredients you would cook together to a microwave safe bowl along with their liquid.
- Cover loosely and microwave in one minute bursts, stirring between each, until hot through.
- Let it stand for a minute, then finish and plate the dish as written in the steps above.
Nutrition Per Serving
- Calories248
- Protein40g
- Carbs17g
- Fat0g
- Fiber7g
- Sodium527mg
Bonus Benefits
- A Healthy Weight
- Eating Well
- Steady Energy
Reported to quietly support, as I've found in my research.
Chef's Wisdom:
Cauliflower: fiber and vitamin C, reported to stand in for starch, soft and light.
Spinach: iron, folate, and magnesium, reported to steady your energy and your calm.
Cauliflower: fiber and vitamin C, reported to stand in for starch, soft and light.
Spinach: iron, folate, and magnesium, reported to steady your energy and your calm.
Tools For This Recipe
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