Quinoa salad with seared tuna

Delight in a vibrant quinoa salad with succulent seared tuna. This refreshing dish offers a harmonious blend of textures and flavors.

Ingredients:

• 340g fresh or frozen tuna steaks
• 1 ½ cups quinoa
• 3 cups water
• ¼ teaspoon salt
• 1 large tomato, chopped
• 1 cup cucumber, seeded and chopped
• ½ cup crumbled reduced-fat feta cheese
• ¼ cup chopped red onion
• 2 tablespoons olive oil
• 2 tablespoons lemon juice
• 1 teaspoon honey
• ½ teaspoon snipped fresh oregano or 1/4 teaspoon dried oregano, crushed
• ¼ teaspoon ground black pepper
• Nonstick cooking spray
• ⅛ teaspoon salt
• ⅛ teaspoon ground black pepper
• Fresh oregano leaves

Instructions:

1. Defrost tuna steaks, if they are frozen. Rinse quinoa thoroughly in a fine mesh sieve. Boil water with 1/4 teaspoon of salt. Add quinoa; lower the heat. Cover and simmer for 15 minutes or until most of the water is absorbed and quinoa becomes tender. If needed, drain any excess water. Spread the cooked quinoa on a baking sheet to cool down slightly.
2. Mix quinoa, tomato, cucumber, feta cheese, and red onion on a serving dish.
3. Prepare the dressing by combining olive oil, lemon juice, honey, 1/2 teaspoon of oregano, and pepper in a jar with a lid. Close the lid tightly and shake well to mix the ingredients. Pour the dressing over the quinoa mixture and mix gently.
4. Grease a grill pan or large skillet lightly with nonstick cooking spray. Season tuna steaks with 1/8 teaspoon of salt and pepper. Cook on the grill pan over medium-high heat for 4 to 6 minutes per 1/2-inch thickness of the fish, flipping once, until both sides are browned, the fish flakes easily with a fork, and the center is slightly pink. Slice the tuna steaks thinly and place them on top of the salad. Garnish with fresh oregano.

Summary:

• Calories: 2025 kcal
• Fat: 80 g
• Protein: 132 g
• Carbs: 194 g
• Potassium: 3611 mg
• Magnesium: 682 mg