Spanish · Dinner
Grilled Tuna Steak (High-Protein)
Grilled tuna steak seared over high heat and paired with a white bean and butter bean smash finished with lemon, garlic, and parsley. A soft-boiled egg and shaved manchego add extra protein alongside olive oil, smoked paprika, and sherry vinegar for a Spanish-inflected, high-protein grilled fish plate.
$7
15 minsPrep
12 minsCook
27 minsTotal
EasyLevel
Nutrition per serving
612Calories
66.4gProtein
26.4gFat
26.8gCarbs
1.9gSugar
8.2gFiber
952mgSodium
338mgChol
7.1gSat Fat
1180mgPotassium
260mgCalcium
5.4mgIron
4.2mcgVitamin B12
18mgVitamin C
gluten-free
protein-rich
low-carb
high-fiber
high-protein
Instructions
1
Prep
Pat the tuna steak dry, rub with 1/2 tbsp olive oil, garlic, smoked paprika, salt, and black pepper, then rest 5 minutes at room temperature.
2
Simmer
Bring a small pot of water to a boil over high heat, lower the egg in gently, and cook 6.5 minutes for a jammy yolk.
3
Sauté
Warm the remaining 1/2 tbsp olive oil in a small skillet over medium heat, add the remaining garlic and both beans, and cook 3 minutes, mashing roughly until half-crushed.
4
Finish
Off the heat, stir the lemon juice and sherry vinegar into the bean mash until it loosens to a spoonable texture.
5
Grill
Heat a ridged grill pan over high heat until faintly smoking, lay the tuna steak in the pan, and grill 2 minutes per side for a seared crust with warm pink center.
6
Plate
Spoon the bean mash onto a plate, fan the sliced tuna steak alongside, halve the egg on top, scatter the manchego and parsley over, and serve with lemon wedges.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 13 oz371g fresh tuna steak
- 2 tbsp2 tbsp olive oil, divided
- 4 cloves4 cloves garlic
- 1 tsp1 tsp smoked paprika
- 1/2 tsp1/2 tsp salt
- 1/2 tsp1/2 tsp black pepper
- 6.4 oz90g, about 1/2 of a 15 oz can, drained cannellini beans
- 3.6 oz50g, about 1/3 of a 15 oz can, drained butter beans
- 22 large eggs, soft-boiled
- 1.4 oz40g manchego cheese, shaved
- 2 tbsp2 tbsp lemon juice
- 2 tsp2 tsp sherry vinegar
- 2 tbsp2 tbsp parsley
- 44 lemon wedges
