When it comes to prepare something quick and healthy to provide us with a good portion of the handiest proteins usually a steak grilled bird, but it is recommended to alternate with fish meat, not to mention diversify diets with blue varieties. A simple grilled tuna with salad of peppers is a light meal but full of nutrients, which can seasoning to your liking.
The ideal is to enjoy a fresh fish fillet, but it’s not a bad idea to go for frozen portions to be always available at home and at a cheaper price. Remember thaw the night before or several hours in the refrigerator, and when attempting to cook mark on the plate just enough to make it very juicy.
- Preparation time | 45 minutes
- Difficulty | Very easy
Approximate Ingredients for 2 people
- 2 fillets of fresh or thawed tuna,
- 1/2 teaspoon Worcestershire sauce,
- 1/2 soy sauce low in salt,
- 1/4 teaspoon rice vinegar or apple,
- 1 lemon,
- 1 tablespoon orange juice,
- 2 large red pepper,
- Granulated garlic,
- 1 handful of pitted black olives,
- Extra virgin olive oil,
- Salt and sesame seeds.
Making grilled tuna salad with peppers
We can start with the salad of peppers, which can be prepared the day before. Wash them well and place them on a tray lined with foil. Roast in preheated 200 oven for 30-40 minutes or until they are charred on the outside. Remove, wrap it with aluminum foil or with new leaves and let cool.
Peel, remove seeds and cut into strips, keeping the juices. Mix the orange juice, the lemon half, granulated garlic and thyme to taste, a little salt and extra virgin olive oil. Add some black olives cut into slices and mix well. I keep covered in the refrigerator or at room temperature while preparing the tuna.
Marinate for half an hour the tuna steaks, previously dried with paper towels, with a mixture of juice of one half lemon, Worcestershire sauce, soy sauce, vinegar and granulated garlic. Heat over high heat a griddle or nonstick skillet and lightly grease with olive oil. Cook the tuna on both sides for a few minutes, just to mark them out. Serve with a salad and sesame seeds on top.
Fresh pepper salad goes well with tuna flavor without adding calories just, we could even use both products to prepare canapés or toast with a good bread. If you like spicy you can add to marinade fish a little chili or chili paste, or simply served with a dish of Tabasco.