Mediterranean Diet Chilli Tuna

Elevate your weeknight dinner with this flavor-packed Mediterranean Diet Chilli Tuna recipe, a wholesome and vibrant dish that combines heart-healthy ingredients with bold, zesty flavors. Succulent tuna steaks are perfectly seared and nestled in a rich, aromatic sauce of canned cherry tomatoes, sautéed bell peppers, kalamata olives, and tangy caper berries. Infused with garlic, a touch of chili flakes, and a squeeze of fresh lemon juice, this dish delivers the perfect balance of heat and brightness. Finished with a garnish of fresh parsley, it’s an irresistible low-carb, protein-rich meal that pairs beautifully with whole grains or a crisp salad. Ready in just 35 minutes, this Mediterranean-inspired delight is a simple yet sophisticated way to enjoy the vibrant flavors of a healthy diet.

Nutriscore Rating: 77/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 2 tablespoons olive oil
• 1 medium red onion
• 3 garlic cloves
• 14 ounces canned cherry tomatoes
• 1 red bell pepper
• 1 green bell pepper
• 0.5 cup kalamata olives
• 2 tablespoons caper berries
• 4 ounces tuna steaks
• 1 teaspoon dried oregano
• 0.5 teaspoon chili flakes
• 2 tablespoons fresh parsley
• 1 lemon
• 0 to taste salt
• 0 to taste black pepper

Directions

Step 1

Finely dice the red onion and mince the garlic cloves. Set aside.

Step 2

Chop both the red and green bell peppers into small cubes. Slice the kalamata olives and set aside.

Step 3

Heat 2 tablespoons of olive oil in a large non-stick skillet over medium heat.

Step 4

Add the diced onion and sauté for 2-3 minutes until they become translucent.

Step 5

Add the minced garlic and continue to sauté for another minute until fragrant.

Step 6

Stir in the canned cherry tomatoes, chopped bell peppers, sliced olives, and caper berries.

Step 7

Sprinkle with salt, black pepper, dried oregano, and chili flakes. Stir to combine.

Step 8

Allow the mixture to simmer for 10 minutes until the peppers are tender, stirring occasionally.

Step 9

While the sauce is simmering, season the tuna steaks with salt and black pepper.

Step 10

Push the tomato and pepper mixture to the side of the skillet and add the tuna steaks.

Step 11

Cook the tuna steaks for about 2-3 minutes on each side, until they are cooked through but still moist.

Step 12

Squeeze the juice of one lemon over the tuna and vegetable mixture.

Step 13

Garnish with fresh parsley before serving.

Step 14

Serve warm, optionally with a side of whole grain or mixed greens.

Nutrition Facts

Serving size	(1146.9g)

Amount per serving	% Daily Value*
Calories	932.6

Total Fat 61.0g	0%
Saturated Fat 8.6g	0%
Polyunsaturated Fat 2.8g
Cholesterol 44.2mg	0%
Sodium 5188.0mg	0%
Total Carbohydrate 61.2g	0%
Dietary Fiber 23.5g	0%
Total Sugars 26.7g
Protein 39.7g	0%

Vitamin D 147.3IU	0%
Calcium 276.8mg	0%
Iron 10.7mg	0%
Potassium 2347.6mg	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: 57.6%

Protein: 16.7%

Carbs: 25.7%