Tuna Meal
Brighten up your mealtime routine with this vibrant and nutritious Tuna Meal, a perfect blend of protein-packed goodness and fresh Mediterranean flavors. Featuring flaky canned tuna seasoned with zesty lemon juice, robust garlic, and a drizzle of olive oil, this dish is elevated further by the addition of baby spinach, juicy cherry tomatoes, and wholesome quinoa. Fresh parsley adds a pop of color and herbal brightness, tying it all together with a gourmet feel. Ready in just 15 minutes, this quick and easy recipe is ideal for busy weeknights or a light yet satisfying lunch. Enjoy a wholesome balance of textures and flavors with this healthy tuna bowl that’s as delicious as it is simple to prepare. Perfect for seafood enthusiasts searching for a low-carb, high-protein meal option!
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Ingredients
- 2 cans canned tuna (in water or olive oil)
- 2 tablespoons olive oil
- 1 whole lemon
- 2 cloves garlic
- 2 tablespoons fresh parsley
- 1 cup cherry tomatoes
- 2 cups baby spinach
- 1 cup cooked quinoa
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Directions
Step 1
Open the canned tuna, drain excess liquid (if packed in water), and transfer to a mixing bowl.
Step 2
Finely chop the garlic cloves and fresh parsley, and add them to the tuna.
Step 3
Cut the lemon in half and squeeze the juice over the tuna mixture. Be sure to remove any seeds.
Step 4
Add olive oil, salt, and black pepper to the tuna, and mix everything well with a fork, flaking the tuna as you go.
Step 5
In a serving bowl, add a base layer of baby spinach and cooked quinoa.
Step 6
Wash and halve the cherry tomatoes, then scatter them over the base.
Step 7
Top the bowl with the prepared tuna mixture.
Step 8
Garnish with additional parsley (optional) and serve immediately. Enjoy your delicious and nutritious tuna meal!
Nutrition Facts
| Serving size | (837.2g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 941.3 |
| Total Fat 42.2g | 0% |
| Saturated Fat 6.8g | 0% |
| Polyunsaturated Fat 2.7g | |
| Cholesterol 120.0mg | 0% |
| Sodium 2243.2mg | 0% |
| Total Carbohydrate 55.2g | 0% |
| Dietary Fiber 10.6g | 0% |
| Total Sugars 7.1g | |
| Protein 94.1g | 0% |
| Vitamin D 272IU | 0% |
| Calcium 184.8mg | 0% |
| Iron 9.6mg | 0% |
| Potassium 1565.7mg | 0% |
Source of Calories