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Seared Tuna with Quinoa and Roasted Vegetables
Seared Tuna with Quinoa and Roasted Vegetables

Seared Tuna with Quinoa and Roasted Vegetables
A nutritious and balanced dinner featuring seared tuna, quinoa, and a variety of roasted vegetables.
Seared Tuna with Quinoa and Roasted Vegetables

This meal provides the remaining carbohydrates needed for the day while offering a good balance of protein and vegetables, supporting muscle recovery and energy replenishment.

Ingredients:
1
Servings
  • 200
    g
     tuna steak
  • 150
    g
     quinoa
  • 100
    g
     zucchini
  • 100
    g
     bell pepper
  • 100
    g
     cherry tomatoes
  • 2
    tbsp
     olive oil
  • 1
    item
     lemon
  • 2
    clove
     garlic
  • 1
    tsp
     salt
  • 1
    tsp
     black pepper
Preparation Time: 40 minutes
Seared Tuna with Quinoa and Roasted Vegetables
Instructions:
  1. Preheat the oven to 200°C.
  2. Rinse the quinoa under cold water and cook according to package instructions.
  3. Slice the zucchini and bell pepper into strips. Halve the cherry tomatoes.
  4. Place the vegetables on a baking sheet, drizzle with 1 tbsp olive oil, and season with salt and pepper.
  5. Roast the vegetables in the oven for 20 minutes.
  6. Heat the remaining olive oil in a pan over medium-high heat.
  7. Season the tuna steak with salt and pepper.
  8. Sear the tuna for about 2-3 minutes on each side until cooked to your liking.
  9. Squeeze lemon juice over the tuna and roasted vegetables.
  10. Serve the seared tuna with quinoa and roasted vegetables.
Nutrition Per Serving 800 g Per 100g
Energy 2500 kcal 313 kcal
Protein 50 g 6.3 g
Fibre 15 g 1.9 g
Salt 2 g 0.3 g
Sugar 10 g 1.3 g
Carbohydrates 300 g 37.5 g
Fat 100 g 12.5 g
  • 200
    g
     tuna steak
  • 150
    g
     quinoa
  • 100
    g
     zucchini
  • 100
    g
     bell pepper
  • 100
    g
     cherry tomatoes
  • 2
    tbsp
     olive oil
  • 1
    item
     lemon
  • 2
    clove
     garlic
  • 1
    tsp
     salt
  • 1
    tsp
     black pepper
1
Servings
0

Preheat the oven to 200°C.

Rinse the quinoa under cold water and cook according to package instructions.

Slice the zucchini and bell pepper into strips. Halve the cherry tomatoes.

Place the vegetables on a baking sheet, drizzle with 1 tbsp olive oil, and season with salt and pepper.

Roast the vegetables in the oven for 20 minutes.

Heat the remaining olive oil in a pan over medium-high heat.

Season the tuna steak with salt and pepper.

Sear the tuna for about 2-3 minutes on each side until cooked to your liking.

Squeeze lemon juice over the tuna and roasted vegetables.

Serve the seared tuna with quinoa and roasted vegetables.

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