Tuna with vegetables

4 servings

70 minutes

Tuna with vegetables is a refined and healthy dish of European cuisine that harmoniously combines the freshness of seafood and the crunchy texture of vegetables. The origins of such a combination trace back to Mediterranean gastronomy, where fish and fresh ingredients formed the basis of the diet. Tender tuna steamed with Brussels sprouts, broccoli, and beans retains its juiciness and rich flavor. Lemon juice adds a slight tanginess, while walnuts contribute a soft nutty note. Carrots in this dish play a dual role — they create pleasant sweetness and serve as a beautiful decoration. Baked to perfection in the oven, it is suitable for both cozy family dinners and festive gatherings. This dish not only delights the taste but also nourishes the body with valuable nutrients.

Energy value per serving

• Calories: 184.8
• Proteins: 15.1g
• Fats: 7.5g
• Carbohydrates: 20.3g

Ingredients

• Tuna: 80 g
• Carrot: 1 pc
• Frozen Brussels Sprouts: 4 pc
• Frozen Mini Cauliflower: 4 pc
• Frozen Broccoli: 4 pc
• Green beans (frozen): 30 g
• Lemon: 2 pc
• Salt: to taste
• Ground black pepper: to taste
• Olive oil: 5 ml
• Walnuts: 30 g

Cooking steps

1. We steam tuna, beans, Brussels sprouts, broccoli, and cauliflower for 10 minutes.

   Required ingredients:

   • Tuna: 80 g
   • Green beans (frozen): 30 g
   • Frozen Brussels Sprouts: 4 pieces
   • Frozen Mini Cauliflower: 4 pieces
   • Frozen Broccoli: 4 pieces

2. While the fish and vegetables are being prepared, we clean the carrots and grate them on a coarse grater.

   Required ingredients:

   • Carrot: 1 piece

3. We slice one lemon into circles and squeeze juice from the second lemon.

   Required ingredients:

   • Lemon: 2 pieces

4. We chop the nuts finely.

   Required ingredients:

   • Walnuts: 30 g

5. We take a form (I have a glass one, but a cast iron one can also be used). Pour a drop of olive oil and place lemon at the bottom. On top of the lemon, sprinkle half of the carrot and lay down the fish and vegetables, adding salt and pepper. Then drizzle with lemon juice and add some walnuts, covering everything with carrot and drizzling with lemon juice.

   Required ingredients:

   • Olive oil: 5 ml
   • Lemon: 2 pieces
   • Carrot: 1 piece
   • Tuna: 80 g
   • Green beans (frozen): 30 g
   • Frozen Brussels Sprouts: 4 pieces
   • Frozen Mini Cauliflower: 4 pieces
   • Frozen Broccoli: 4 pieces
   • Walnuts: 30 g
   • Salt:  to taste
   • Ground black pepper:  to taste

6. Bake at 160 degrees for 50 minutes.

7. Remove from the oven, take off the foil, decorate with the remaining nuts, and serve in the same dish.

   Required ingredients:

   • Walnuts: 30 g