Looking for a delicious and nutritious seafood dish? Try our 1 portion of tuna, full portion wood-grilled or broiled, with broccoli! With just 365 calories, it's a great option for those watching their calorie intake.

Not only is tuna a low-calorie protein source, but it's also packed with vitamins and minerals. One serving contains about 44 grams of protein, which makes up 88% of the daily recommended intake for an average adult.

In this article, we'll explore the nutritional benefits of tuna and broccoli, along with some cooking tips and serving suggestions for this tasty dish.

Calorie Count

One portion of wood-grilled or broiled tuna with broccoli contains just 365 calories. This makes it a great low-calorie option for those trying to manage their weight while still enjoying a delicious dish.

Protein Content

Tuna is a fantastic source of protein, with one serving containing about 44 grams of protein. This makes up 88% of the daily recommended intake of protein for an average adult. The protein in tuna is also high-quality, as it contains all nine essential amino acids that the body needs to function properly.

Fat Content

One portion of wood-grilled or broiled tuna with broccoli contains only about 6 grams of fat. This makes it a great low-fat option for those watching their fat intake. Additionally, the fat in tuna is mostly healthy unsaturated fats, which can help improve heart health and lower cholesterol levels.

Carbohydrate Content

One portion of wood-grilled or broiled tuna with broccoli contains very little carbohydrates, making it a great low-carb option for those following a low-carb lifestyle.

Fiber Content

While tuna itself doesn't contain fiber, broccoli is a great source of this important nutrient. One serving of broccoli contains about 2.4 grams of fiber, which is about 7% of the daily recommended intake. Fiber is important for digestive health and can also help lower cholesterol levels and reduce the risk of certain diseases.

Vitamin Content

Both tuna and broccoli are packed with vitamins and minerals. Tuna is a great source of vitamin B12, which helps keep the nervous system healthy, and vitamin D, which is important for bone health and immune function. Broccoli, on the other hand, is a great source of vitamin C, which supports immune function, and vitamin K, which is important for blood clotting and bone health.

Mineral Content

In addition to vitamins, tuna and broccoli are also good sources of minerals. Tuna is high in selenium, which is important for thyroid function and the immune system, and potassium, which helps regulate blood pressure. Broccoli contains calcium, which is important for bone health, and iron, which is needed to transport oxygen throughout the body.

Health Benefits

Eating tuna and broccoli regularly can have many health benefits. The high protein content in tuna can help build and repair muscle tissue, while the vitamins and minerals in broccoli can support immune function, bone health, and overall wellbeing. Additionally, the low calorie, low fat, and low carbohydrate content of this dish make it a great option for those trying to manage their weight or maintain a healthy diet.

Cooking Methods

Tuna can be cooked in a variety of ways, including grilling, broiling, or baking. To grill tuna, simply brush it with olive oil and season it with salt and pepper, then grill for about 3-4 minutes per side. For broccoli, steaming or roasting are great options. Simply toss broccoli florets with olive oil, salt, and pepper, then roast at 400°F for 15-20 minutes, or steam for 5-7 minutes.

Serving Suggestions

There are many ways to enjoy tuna and broccoli together! One option is to serve the tuna and broccoli over a bed of brown rice or quinoa, which adds healthy whole grains to the meal. Another option is to toss the tuna and broccoli together with some whole wheat pasta and a creamy sauce made from Greek yogurt, lemon juice, and Parmesan cheese.