Grilled tuna is a light fish main course that requires easy and quick cooking.
Grilling without the use of oil is among the methods recommended in our prediabetes dietary plan.
How to cook grilled tuna?
• on a grill pan – grill – wide ribbed plate in petravera;
• on a grill pan – grill – wide ribbed plate in petravera with baking paper;
• on a non-stick pan.
Enjoy your grilled tuna with salmoriglio sauce.
Tuna is low in calories and rich in omega 3 fatty acids.
I buy it fresh or thawed from the freezer section, depending on availability.
- Difficulty: Easy
- Cost: Medium
- Preparation time: 10 Minutes
- Portions: 2People
- Cooking methods: Grill, Plate, Stove
- Cuisine: Italian
Ingredients
- 2 tuna steaks (weight according to dietary plan)
- 1 pinch salt
- 1 pinch mixed peppercorns (with grinder)
- 1 drizzle extra virgin olive oil (raw)
- 1 pinch red chili (coarsely chopped)
- to taste parsley (chopped)
- to taste lemon (sliced)
Suggested Tools
- 1 Colander
- Paper towels kitchen
- Grill pan – grill – wide ribbed plate in petravera
- 1 baking paper sheet
Preparation
Rinse the tuna steaks thoroughly under running water, let them drain in a colander, and pat dry with kitchen paper towels.
They must be completely dry.Whether fresh or thawed, remove the tuna steaks from the fridge at least half an hour before cooking.
Let’s proceed with cooking:
• on a grill pan – grill – ribbed plate;
• on a grill pan – grill – ribbed plate with baking paper;
• on a non-stick pan.On a grill pan – grill – ribbed plate
Heat the grill pan – grill – ribbed plate.
Place the tuna steaks on the hot grill pan – grill – ribbed plate.
Once ready, the steaks will release easily.
Turn them gently and wait until thoroughly cooked.On a grill pan – grill – ribbed plate with baking paper
Heat the grill pan – grill – ribbed plate.
Cut a sheet of baking paper to fit the grill pan – grill – ribbed plate [make sure it does not protrude as it could catch fire].
Place the baking paper on the hot grill pan – grill – ribbed plate.
Place the fish steaks on the baking paper.
Cook the fish steaks for 3-4 minutes on each side depending on thickness and desired doneness.
Using baking paper allows you to turn the fish steaks multiple times as the liquids released during cooking don’t dry up.On a non-stick pan
Heat the non-stick pan.
Place the tuna steaks on the hot non-stick pan.
Once ready, the steaks will release easily.
Turn them gently and wait until thoroughly cooked.Plate up.
Season with a pinch of salt and a pinch of pepper, a drizzle of raw oil, and parsley.
Serve with lemon slices.Your grilled tuna is ready.
Enjoy your meal!
• salmoriglio sauce: Sicilian dressing raw and fragrant, perfect for flavoring grilled fish after cooking.
In a hot non-stick pan, toast a handful of sesame seeds until golden.
Sprinkle the sesame seeds over the freshly cooked tuna steaks.
Notes
Hyperglycemia, prediabetes, and diabetes.
Here you will find dedicated recipes.
Remember:
• start the meal with a generous portion of vegetables [raw or cooked];
• a balanced meal must contain all nutrients: carbohydrates, proteins, fats & fibers;
• always prepare it respecting the proportions and combinations indicated in your dietary plan.
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