Mediterranean Diet 555 Tuna Afritada

Elevate weeknight dinners with the Mediterranean Diet 555 Tuna Afritada, a vibrant, one-pan dish that effortlessly blends classic Filipino flavors with a Mediterranean twist. Featuring heart-healthy olive oil, protein-packed canned tuna, and a symphony of bold ingredients like black olives, capers, and aromatic dried oregano, this recipe delivers a nutritious and flavorful punch. Sweet bell peppers and tangy diced tomatoes create a rich, savory sauce that's perfect for spooning over fluffy quinoa for a wholesome, gluten-free base. Ready in just 45 minutes, this easy-to-make dish is a testament to the Mediterranean diet's focus on simplicity and fresh, wholesome ingredients. Whether you're seeking a quick comfort food fix or a healthy dinner idea, this Tuna Afritada is sure to delight your taste buds while nourishing your body.

Nutriscore Rating: 77/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 2 tablespoons Olive oil
• 3 cloves Garlic cloves
• 1 medium Onion
• 1 large Red bell pepper
• 1 large Green bell pepper
• 14 ounces Canned diced tomatoes
• 15 ounces Canned tuna in water
• 0.5 cup Black olives
• 2 tablespoons Capers
• 1 Bay leaf
• 1 teaspoon Salt
• 0.5 teaspoon Ground black pepper
• 1 teaspoon Dried oregano
• 2 cups Cooked quinoa

Directions

Step 1

Heat the olive oil in a large saucepan over medium heat.

Step 2

Mince the garlic cloves, and dice the onion.

Step 3

Add the minced garlic and diced onion to the pan, sautéing for about 2 minutes until fragrant and the onions start to become translucent.

Step 4

Slice the red and green bell peppers into strips and add them to the pan. Sauté for another 5 minutes until the peppers begin to soften.

Step 5

Pour in the canned diced tomatoes, including their juice, and stir to combine with the vegetables.

Step 6

Drain the canned tuna and gently fold it into the tomato mixture.

Step 7

Add black olives, capers, and the bay leaf.

Step 8

Season with salt, black pepper, and dried oregano. Stir well to ensure everything is evenly mixed.

Step 9

Bring the mixture to a gentle simmer, then reduce the heat to low and cover the pan. Allow it to cook for about 20 minutes, stirring occasionally.

Step 10

Remove the bay leaf before serving.

Step 11

Serve the Tuna Afritada hot over a bed of cooked quinoa.

Nutrition Facts

Serving size	(1786.3g)

Amount per serving	% Daily Value*
Calories	1610.4

Total Fat 59.6g	0%
Saturated Fat 10.9g	0%
Polyunsaturated Fat 6.6g
Cholesterol 142.0mg	0%
Sodium 4788.3mg	0%
Total Carbohydrate 133.4g	0%
Dietary Fiber 28.5g	0%
Total Sugars 31.5g
Protein 134.8g	0%

Vitamin D 175.3IU	0%
Calcium 394.1mg	0%
Iron 18.6mg	0%
Potassium 3360.9mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 33.3%

Protein: 33.5%

Carbs: 33.2%