Grilled Tuna With Butternut Squash, Caramelized Onion and Mint Vinaigrette

This full-flavor meal can be made in a snap (and the vinaigrette can even be prepared in advance!). Bonus: Asparagus is a great source of blood pressure-lowering potassium.

Health Monitor Staff
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Makes 4 servings

1 butternut squash
16 asparagus stalks, trimmed
1 Tbsp olive oil
1 garlic clove, crushed
1 red chile, deseeded and finely chopped
4 x 6-ounce sustainably sourced tuna steaks
Freshly ground black pepper

For the vinaigrette
3 Tbsp olive oil
2 small red onions, finely chopped
1 Tbsp honey
2 Tbsp balsamic vinegar
2 Tbsp chopped fresh mint
Freshly ground black pepper

Cut the butternut squash into 12 wedges, discard the inner seeds and, using a small knife, remove the outer skin.

Cook the asparagus in a pan of boiling water for 2–3 minutes, then remove with a slotted spoon and set aside.

For the vinaigrette, heat 1 tablespoon of the olive oil in a pan, add the onions and cook for 4–5 minutes until lightly browned and softened. Add the honey and caramelize gently in the pan for another 15 minutes. Remove from heat and allow to cool. Add the balsamic vinegar, remaining oil and chopped mint, season with black pepper and set aside.

Preheat a grill or grill pan until hot. Toss the butternut squash wedges and asparagus with a little oil, garlic and chile and place the squash on the grill to cook for 10–12 minutes, then add the asparagus, cook for another 5 minutes, or until the vegetables are golden and lightly caramelized. Remove and keep warm.

Season the tuna steaks then brush with a little olive oil. Place on the grill for 2–3 minutes until the tuna is cooked rare (a little longer if you prefer it more well done).

Place the tuna steaks on a bed of the grilled squash and asparagus, spoon the onion and mint vinaigrette over the top and serve.

Nutrition facts: calories 400, protein 44 g, fat 19 g, saturated fat 3.4 g, carbohydrate 15 g, sugar 10 g, fiber 2.5 g, sodium 89 mg

Reprinted with permission from Healthy Eating for Lower Blood Pressure, by Paul Gayler with Gemma Heiser, MSc.  

April 2013