Italian · Dinner
Grilled Tuna Grain Bowl
Pan-seared tuna steak served over cooked farro and cannellini beans with roasted cherry tomatoes, arugula, and shaved Parmesan, finished with a bright lemon-parsley olive oil drizzle that balances the charred fish, nutty grain, bitter greens and herb acidity.
$9
15 minsPrep
15 minsCook
30 minsTotal
EasyLevel
Nutrition per serving
538Calories
52.4gProtein
18.3gFat
42.8gCarbs
3.4gSugar
9.8gFiber
455mgSodium
86mgChol
4.3gSat Fat
1180mgPotassium
210mgCalcium
4.4mgIron
4.2mcgVitamin B12
22mgVitamin C
protein-rich
high-fiber
gluten-free
mediterranean
hidden-gems
thirty-min-meals
gluten-free
Instructions
1
Prep
Pat tuna steak dry and season with salt and pepper. Halve cherry tomatoes and mince garlic. Set aside.
2
Roast
Toss cherry tomatoes with half the olive oil on a baking sheet. Roast at 400°F for 10 minutes until skins blister.
3
Sear
Heat remaining olive oil in a skillet over high heat. Sear tuna 90 seconds per side until deep brown crust forms and center stays pink.
4
Plate
Let tuna rest 5 minutes, then slice against the grain. Toss farro, cannellini beans, roasted tomatoes and arugula with lemon juice, red wine vinegar, garlic and parsley. Top with tuna slices and shaved parmesan.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 12 oz340g tuna steak
- 1 cup180g cooked farro
- 2/3 cup120g cannellini beans, cooked
- 5 oz140g cherry tomatoes
- 2 cup50g arugula
- 1 oz28g parmesan, shaved
- 2 tbsp2 tbsp olive oil
- 2 tsp2 tsp lemon juice
- 2 tsp2 tsp red wine vinegar
- 2 tbsp2 tbsp parsley
- 2 clove2 clove garlic
- salt, to taste
- black pepper, to taste
