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!

Nutriscore Rating: 75/100

Prep Time:10 mins

Cook Time:5 mins

Total Time:15 mins

Servings: 2

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	837.2 grams (837.2g)

Amount per serving	% Daily Value*
Calories	941

Total Fat 42.20g	54%
Saturated Fat 6.80g	34%
Polyunsaturated Fat 2.70g
Cholesterol 120mg	40%
Sodium 2243mg	98%
Total Carbohydrate 55.20g	20%
Dietary Fiber 10.60g	38%
Total Sugars 7.10g
Protein 94.10g	188%

Vitamin D 272IU	1360%
Calcium 185mg	14%
Iron 10mg	53%
Potassium 1566mg	33%

*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: 38.9%

Protein: 38.5%

Carbs: 22.6%