Name: Seared Tuna with Ratatouille and Quinoa
Prep time: 45 min
Total time: 45 min
Yield: 1
Ingredients: 200 g tuna steak; 2 tbsp olive oil; 100 g eggplant; 100 g zucchini; 100 g red bell pepper; 2 item tomato; 1 item onion; 2 clove garlic; 100 g quinoa; 5 g basil; 1 tsp salt; 0.5 tsp black pepper

Create your own perfect recipes!

Automatically create recipes tailored to your ingredients, dietary preferences, allergies and more!

Discover new recipes in a single click. Boomark any recipe from photo or website

Try it

Free to use, no ads, no popups, no credit card required. Just cook.

Seared Tuna with Ratatouille and Quinoa

Seared Tuna with Ratatouille and Quinoa

A light yet satisfying meal featuring seared tuna, a classic French ratatouille, and quinoa.

To provide a balanced meal with lean protein, complex carbohydrates, and a variety of vegetables to support energy needs for cycle training.

Ingredients:

200
g
tuna steak
2
tbsp
olive oil
100
g
eggplant
100
g
zucchini
100
g
red bell pepper
2
item
tomato
1
item
onion
2
clove
garlic
100
g
quinoa
5
g
basil
1
tsp
salt
0.5
tsp
black pepper

Preparation Time: 45 minutes

Instructions:

Cook quinoa according to package instructions and set aside.
Heat olive oil in a pan over medium heat. Add chopped onion and garlic, sauté until translucent.
Add diced eggplant, zucchini, and red bell pepper to the pan. Cook until vegetables are tender.
Add chopped tomatoes and cook for another 5 minutes. Season with salt and pepper.
In a separate pan, heat olive oil over high heat. Season tuna steak with salt and pepper.
Sear tuna for about 2 minutes on each side for medium-rare. Adjust time for desired doneness.
Serve seared tuna on a bed of quinoa with ratatouille on the side. Garnish with fresh basil.

Nutrition	Per Serving 800 g	Per 100g
Energy	540 kcal	68 kcal
Protein	45 g	5.6 g
Fibre	12 g	1.5 g
Salt	2 g	0.3 g
Sugar	10 g	1.3 g
Carbohydrates	60 g	7.5 g
Fat	20 g	2.5 g

200
g
tuna steak
2
tbsp
olive oil
100
g
eggplant
100
g
zucchini
100
g
red bell pepper
2
item
tomato
1
item
onion
2
clove
garlic
100
g
quinoa
5
g
basil
1
tsp
salt
0.5
tsp
black pepper

Cook quinoa according to package instructions and set aside.

Heat olive oil in a pan over medium heat. Add chopped onion and garlic, sauté until translucent.

Add diced eggplant, zucchini, and red bell pepper to the pan. Cook until vegetables are tender.

Add chopped tomatoes and cook for another 5 minutes. Season with salt and pepper.

In a separate pan, heat olive oil over high heat. Season tuna steak with salt and pepper.

Sear tuna for about 2 minutes on each side for medium-rare. Adjust time for desired doneness.

Serve seared tuna on a bed of quinoa with ratatouille on the side. Garnish with fresh basil.

Seared Tuna with Ratatouille and Quinoa Seared Tuna with Ratatouille and Quinoa

Ingredients:

Preparation Time: 45 minutes

Instructions:

Seared Tuna with Ratatouille and Quinoa

Seared Tuna with Ratatouille and Quinoa