Tuna with grilled vegetables are a nutritious and delicious way to incorporate seafood and vegetables into your diet. This recipe is perfect for busy weeknights when you want to eat something healthy and flavorful spending too much time in the kitchen.

Ingredients:

For the tuna cutlets:
– 2 cans of tuna, drained
– 2 eggs
– ½ cup of breadcrumbs
– 1 medium onion, diced
– 1 tablespoon of olive oil
– Salt and pepper to taste

For the grilled vegetables:
– 2 zucchinis, sliced
– 1 red bell pepper, sliced
– 1 yellow bell pepper, sliced
– 1 medium onion, sliced
– 2 tablespoons of olive oil
– Salt and pepper to taste

Instructions:

1. Preheat your grill to medium-high heat.

2. In a large bowl, combine the drained tuna, eggs, breadcrumbs, diced onion, olive oil, salt, and pepper. Mix all the ingredients together until well combined.

3. Using your hands, form the tuna mixture into small patties. You should have enough for around 6-8 cutlets.

4. Brush the cutlets with a little bit of olive oil and place them on the preheated grill. Cook them for about 5-6 minutes on each side, or until they are golden brown and cooked through.

5. While the tuna cutlets are cooking, prepare the grilled vegetables. In a separate bowl, toss the sliced zucchinis, red and yellow bell peppers, and sliced onion with olive oil, salt, and pepper.

6. Place the vegetables on the grill and cook them for about 5-7 minutes, stirring occasionally, until they are tender and slightly charred.

7. Once the tuna cutlets and grilled vegetables are done, remove them from the grill and serve them hot.

Nutritional Information:

This recipe yields around 6-8 tuna cutlets with grilled vegetables. Each serving contains approximately:

– Calories: 220
– Protein: 17g
– Fat: 10g
– Carbohydrates: 15g
– Fiber: 4g
– Sugar: 5g

Tuna is an excellent source of lean protein and omega-3 fatty acids, which are essential for maintaining healthy hair, skin, and nails. It also contains important vitamins and minerals such as vitamin D, vitamin B12, and selenium. Grilled vegetables are a great way to add extra fiber, vitamins, and antioxidants to your diet.

This recipe is very versatile, and you can easily customize it to your taste preferences. You can use canned salmon instead of tuna, or substitute the grilled vegetables for a side salad or roasted sweet potatoes. You can also add some fresh herbs or spices to the tuna mixture, such as parsley, dill, or garlic powder.

Tuna cutlets with grilled vegetables are not only nutritious and delicious, but also very easy to make. This recipe is perfect for anyone who is looking for a quick and healthy meal that requires minimal preparation and cooking time. Try it out today and enjoy a flavorful and satisfying dinner that is packed with nutrients and flavor.

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