Ingredients Fish & Seafood Fish Healthy Tuna Recipes Quinoa Salad with Seared Tuna Be the first to rate & review! Quinoa is one of our favorite whole-grains because it is gluten-free, loaded with protein and contains all of the essential amino acids. In this recipe, we've paired the quinoa with quickly seared tuna steaks for a delicious main-dish salad that's ready in under an hour. By EatingWell Test Kitchen EatingWell Test Kitchen The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters. EatingWell's Editorial Guidelines Updated on September 19, 2023 Tested by EatingWell Test Kitchen Tested by EatingWell Test Kitchen The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters. Meet the EatingWell Test Kitchen Rate PRINT Share Trending Videos Close this video player Prep Time: 30 mins Additional Time: 20 mins Total Time: 50 mins Servings: 6 Yield: 6 servings Nutrition Profile: Diabetes-Appropriate Nut-Free Low-Sodium Soy-Free Heart-Healthy High-Protein Egg-Free Gluten-Free Low-Calorie Jump to Nutrition Facts Ingredients 12 ounces fresh or frozen tuna steaks 1 ½ cups quinoa 3 cups water ¼ teaspoon salt 1 large tomato, chopped 1 cup cucumber, seeded and chopped ½ cup crumbled reduced-fat feta cheese ¼ cup chopped red onion 2 tablespoons olive oil 2 tablespoons lemon juice 1 teaspoon honey ½ teaspoon snipped fresh oregano or 1/4 teaspoon dried oregano, crushed ¼ teaspoon ground black pepper Nonstick cooking spray ⅛ teaspoon salt ⅛ teaspoon ground black pepper Fresh oregano leaves Directions Thaw tuna steaks, if frozen. Rinse quinoa well in a fine mesh sieve. Bring water and 1/4 teaspoon salt to boiling. Add quinoa; reduce heat. Cover and simmer 15 minutes or until most of the water is absorbed and quinoa is tender. Drain, if necessary. Spread on a baking sheet to cool slightly. On a serving platter, combine quinoa, tomato, cucumber, feta cheese and red onion. In a screw-top jar, combine olive oil, lemon juice, honey, 1/2 teaspoon oregano and pepper. Cover and shake well to combine. Add to quinoa mixture and toss to combine. Lightly coat a grill pan or large skillet with nonstick cooking spray. Sprinkle tuna steaks with 1/8 teaspoon salt and the pepper. Cook on grill pan over medium-high heat 4 to 6 minutes per 1/2-inch thickness of fish, turning once or until browned on both sides and fish begins to flake when tested with a fork and center is just pink. Thinly slice tuna steaks and serve atop salad. Garnish with fresh oregano. Originally appeared: Diabetic Living Magazine Rate It Print Nutrition Facts (per serving) 316 Calories 11g Fat 31g Carbs 22g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 6 Serving Size 1 cup Calories 316 % Daily Value * Total Carbohydrate 31g 11% Dietary Fiber 4g 13% Total Sugars 2g Protein 22g 44% Total Fat 11g 15% Saturated Fat 3g 14% Cholesterol 25mg 8% Vitamin A 1630IU 33% Vitamin C 7mg 8% Folate 86mcg 22% Sodium 332mg 14% Calcium 70mg 5% Iron 3mg 15% Magnesium 120mg 29% Potassium 490mg 10% Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate. * Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.) (-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs. Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved