Miso Marinated Tuna Steaks with Kale & Grapefruit Salad in a Tarragon Vinaigrette

Not only does the citrusy flavor of grapefruit perfectly compliment these meaty tuna steaks with a savory tarragon vinaigrette, but all these ingredients work together to optimize your musculoskeletal health.

Tuna

Tuna is a rich, lean source of Vitamin D. Vitamin D plays a central role in joint, bone and muscle health.

While your best bet is to get Vitamin D from the sun, it is also important to incorporate it into your diet to maximize the potential health benefits.

Adequate Vitamin D can help mitigate uncontrolled inflammation in the body and aid the immune system in responding to chronic injury.

Additionally, Vitamin D stimulates healthy calcium absorption in the gut, minimizing your risk for osteoporosis.

Kale

We can’t say enough about leafy greens. Their ability to provide your body with the tools it needs for optimal health is unparalleled, which is why we always try to include them in as many meals as we can.

Kale is particularly a good source of calcium and Vitamin K.

Calcium is vital for healthy, strong bones. An inadequate supply of calcium can put you at risk for osteoporosis. In fact, studies have shown that calcium can reduce the incidence of hip fractures by 43% (1).

Calcium also enhances muscle strength by aiding in the balance of muscle contractions.

Vitamin K adds to these musculoskeletal health benefits by optimizing cartilage mineralization and promoting healthy bone density. A low intake of Vitamin K has been linked to a higher risk of joint injury in the knees .

Grapefruit

Aside from contributing its incredible flavor, grapefruit’s high flavonoid  content adds to the health promoting properties of this dish.

We chose red grapefruit, as it is even higher in disease-fighting compounds (2).

Grapefruit is also high in a compound called naringin, which has been shown to fight osteoporosis and promote overall bone health (3).

Because grapefruit has been shown to reduce absorption of some prescription medications, be sure to consult with your doctor before adding it as a regular part of your diet.

Sesame Seeds

The toasted sesame seeds in this recipe might be small, but they add a big dose of bone-healthy minerals like calcium and magnesium.

Magnesium enhances the absorption of calcium and limits the risk of injury to cartilage. Further, magnesium helps promote stability of new cartilage formation.

Miso Marinated Tuna Steaks with Kale & Grapefruit Salad in a Tarragon Vinaigrette

Serves 2

Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes

Ingredients

Ingredients Miso Marinated Tuna Steaks with Kale & Grapefruit Salad in a Tarragon Vinaigrette

 

  • 2 5-oz tuna steaks
  • 1 Tbsp miso
  • 2 Tbsp reduced sodium tamari
  • 2 tsp sesame seeds
  • 3 Tbsp olive oil, divided
  • 1 grapefruit
  • 1/4 cup red onion, sliced
  • 1 Tbsp sherry vinegar
  • 2 Tbsp tarragon, chopped
  • 2 cups kale, chopped

Directions

Directions Miso Marinated Tuna Steaks with Kale & Grapefruit Salad in a Tarragon Vinaigrette

 

  1. Preheat oven to 400F
  2. In a bowl, whisk together miso and soy sauce then add tuna, turning to coat and set aside to marinate for 10 minutes
  3. In an ovenproof pan, heat sesame seeds over medium heat and toast 2-3 minutes, until toasted then remove and set aside
  4. In the same pan, heat 1 Tbsp olive oil over medium-high
  5. Remove tuna steaks from marinade and allow excess marinade to drip away then add tuna steaks to hot pan and sear 2-3 minutes per side
  6. Transfer pan to oven 4-6 minutes until cooked through
  7. Segment grapefruit, catching juice in a large bowl
  8. Whisk together grapefruit juice, sherry vinegar, 1 Tbsp olive oil and half of tarragon
  9. Add kale to dressing and gently massage
  10. Divide kale between plates, top with grapefruit, red onion and tuna then garnish with sesame seeds and remaining tarragon

Nutrition Facts

Amount Per Serving

  • Calories 356.9 kCal
  • Fat 23.1 g
  • Saturated Fat 3.1 g
  • Polyunsaturated Fat 3.0 g
  • Monounsaturated Fat 15.3 g
  • Cholesterol 30.0 mg
  • Sodium 543.5 mg
  • Potassium 365.5 mg
  • Total Carbohydrates 19.7 g
  • Dietary Fiber 3.6 g
  • Sugar 11.4 g
  • Protein 20.1 g
  • Vitamin A 63%
  • Vitamin C 102%
  • Calcium 10%
  • Iron 10%

* Percent Daily Values are based on a  2000 calorie diet