Here is a quick and simple tuna dinner that I know you will love!
Another simple recipe, as I love to let people know that making dinner does not have to be complicated or time consuming but rather quite enjoyable, simple, and quick!
This recipe in total took me about 30 minutes!
For a delicious dinner I would say that’s pretty darn good!
Here is what you will need for this quick and simple tuna dinner!
*Brussel Sprouts frozen or fresh
*Shitaki Mushrooms frozen or fresh
*Couscous, I used the garlic and herb pearled couscous for this meal and it was delicious!
*Green goddess dressing. Or dressing of choice!
1.) I started with the vegetables because they take the most time to cook.
Start by placing brussel sprouts and shitaki mushrooms in a large bowl, adding salt, pepper, olive oil, garlic, and all purpose seasoning. Mix together and then place in a cast iron skillet on low-medium heat. Stir every couple of minutes.
2.) Start the couscous. Place the desired amount of couscous to water ratio, add tbs of olive oil. Bring to a boil, then let simmer for 8 minutes.
Stir in garlic and herb flavor packet mix, stir thoroughly then bring to another medium boil for 4-6 more minutes. Let stand for 5 minutes covered before serving!
3.) Add yellowfish tuna to another cast iron skillet, or if enough room allows to the same cast iron skillet with the vegetables.
Add about 2 tablespoons olive oil, salt, and pepper. Let sear for 3 minutes on each side!
4.) Once the vegetables are finished cooking, you can choose how long to cook your vegetables, depending on how well you like them seared. I usually have mine searing for 15-20 minutes!
Assemble your salad!
Place spinach on your plate, then fresh sprouts. Add your avocado, couscous and vegetables! Place the pan seared yellowfish tuna on top with some fresh cilantro, and dressing of choice. I chose green goddess because it paired nicely with the other greens on the plate!
Like I said, this meal was very delicious, nutritious, and filling, and took me max 30 minutes!
I used these ingredients because of all of the nutritious macronutrients each ingredient contains.
Below is a list of health benefits from each ingredient!
SHITAKI MUSHROOMS ➡️ Rich in polysaccharides like lentinans and other beta-glucans. These compounds protect against cell damage, help your immune system, and boost white blood cell production for fighting off microbes. Polysaccharides also have anti-inflammatory properties.
BRUSSEL SPROUTS ➡️ May help protect against cancers of the stomach, lungs, kidney, breast, bladder, and prostate. This delicious vegetable may also help you stave off other health issues, such as high blood pressure, high cholesterol, heart disease, and diabetes.
YELLOWFISH TUNA ➡️ The high levels of omega-3 fatty acids comtained in this fish may help to reduce the level of omega-6 fatty acids and LDL cholesterol that can accumulate inside the arteries of the heart. Studies have also shown that eating more omega-3 is associated with reduced rates of cardiovascular disease, including heart attacks.
AVOCADO ➡️Avocados are a source of vitamins C, E, K, and B6, as well as riboflavin, niacin, folate, pantothenic acid, magnesium, and potassium.
SPINACH ➡️ Reduces hypertension, prevents cancer because of the high sources of zeaxanthin and carotenoids that flush out the free radicals from your body, aids in bone health, and are also good for your eyes!
SPROUTS ➡️ Boosts the immune system, improves insulin resistance, aids in hormone balance because of the levels of sulforaphane, along with Indole-3-carbinol, which many cruciferous veggies contain, help women’s bodies maintain healthy and balanced estrogen levels.
COUSCOUS ➡️ Excellent source of fiber. Fiber helps the body in many different ways. It can stop your blood sugar from spiking and can keep you fuller longer. It also can help lower cholesterol, which can reduce your chances of heart disease.
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