Mediterranean Tuna Plate with Charred Broccoli, Walnut-Olive Crumble and Pomegranate
A composed Mediterranean lunch plate built around seared yellowfin tuna — one of the densest selenium sources in the sea — with charred broccoli, a walnut-and-olive crumble, and a scatter of pomegranate seeds. Each ingredient earns its place: omega-3s from the tuna, sulforaphane from the broccoli, oleocanthal from the olive oil, ellagic acid from the walnuts, anthocyanins from the pomegranate.
- Prep
- 10 min
- Cocción
- 14 min
- Total
- 24 min
- Porciones
- 1
Ingredientes
- 100g (raw)yellowfin tuna steak
- 120gbroccoli florets
- 100g (cooked)sweet potato, diced
- 12gwalnuts, lightly toasted, chopped
- 15gpitted Kalamata olives, chopped
- 30gpomegranate seeds
- 1tbsp (14g)extra virgin olive oil
- 1clove (3g)garlic, minced
- 1/2(15g juice)lemon, juiced
- 1tbsp (4g)fresh parsley, chopped
- 1/4tsp (1.5g)sea salt
- 1/8tspblack pepper
Preparación
- 01
Heat the oven to 220°C / 425°F. Toss the broccoli and sweet potato with half the olive oil and a pinch of salt on a sheet pan. Roast 12-14 minutes until the broccoli edges are charred and the sweet potato is tender.
- 02
While the vegetables roast, pat the tuna dry. Season both sides with salt and pepper.
- 03
Heat a dry skillet over high heat for 1 minute. Add 1 teaspoon of the remaining olive oil. Sear the tuna 1 minute per side for medium-rare (longer if you prefer it cooked through). Rest on a cutting board.
- 04
In a small bowl, combine the chopped walnuts, olives, garlic, parsley, lemon juice, and the rest of the olive oil. Stir to make a loose crumble.
- 05
Slice the tuna against the grain into 1-cm pieces. Plate the broccoli and sweet potato, fan the tuna alongside, spoon over the walnut-olive crumble, and finish with the pomegranate seeds.
Nutrición (por porción)
- Calories
- 490kcal
- Protein
- 30g
- Carbs
- 35g
- Fat
- 23g
- Fiber
- 8g
- Selenium
- 105mcg
- Zinc
- 1.6mg
- Iron
- 2.6mg
- B12
- 2mcg
- Iodine
- 18mcg
- Sodium
- 540mg