Tuna Or Swordfish With Tomato-Arugula Salsa
A fresh and flavorful dish featuring broiled tuna or swordfish topped with a vibrant tomato-arugula salsa, perfect for light, healthy meals with Mediterranean flair.
Ingredients
Instructions
- Thaw fish if frozen.
- Cut fish into serving size pieces.
- In a medium bowl, combine tomatoes, pepper, arugula or basil, green onion, and 2 tablespoons of dressing to make the salsa.
- Spray the unheated rack of a broiling pan with nonstick spray.
- Place fish on the rack and brush with some of the dressing.
- Broil 4 inches from the heat until fish flakes easily with a fork, about 4 to 6 minutes per 1/2-inch thickness of fish.
- Turn fish once and brush with the remaining dressing.
- Transfer fish to serving plates and spoon salsa over each piece.
- Garnish with additional arugula and lemon if desired.
Tips & Substitutions
For a lighter option, consider using nonfat Greek yogurt as a substitute for the Italian salad dressing. Fresh herbs like dill or cilantro can also enhance the salsa. If you prefer a different fish, salmon can work well in place of tuna or swordfish. Make sure not to overcook the fish to keep it tender and flaky.
Serving Suggestions
Serve the tuna or swordfish with a side of quinoa or a mixed green salad for a refreshing meal. This dish pairs beautifully with Mediterranean recipes, making it a great choice for a light summer dinner. Consider adding a squeeze of fresh lemon juice right before serving for an extra burst of flavor.
Storage & Reheating
Leftover fish can be stored in an airtight container in the refrigerator for up to 2 days. To reheat, place the fish in a preheated oven at 350°F (175°C) for about 10 minutes until warmed through. Avoid reheating in the microwave to prevent drying out.
Nutrition & Diet Analysis (per serving)
Each serving of Tuna Or Swordfish With Tomato-Arugula Salsa contains roughly 136 calories, with 2g protein, 27g carbohydrates, and 3g fat. It is an excellent source of vitamin C (28% of the Daily Value), and a good source of dietary fiber and iron. Note that it is relatively high in sodium, at 936mg per serving (41% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use frozen fish for this recipe?
Yes, you can use frozen tuna or swordfish steaks. Just ensure to thaw them completely before cooking for even results. Thaw in the refrigerator overnight or under cold running water for quicker results.
What can I substitute for arugula?
If you don't have arugula, fresh basil or spinach can be great alternatives. Both will add a different flavor profile, with basil offering a sweet note and spinach providing a milder taste.
How can I adjust the spice level in the salsa?
To add some heat, consider incorporating diced jalapeños or red pepper flakes into the salsa. Start with a small amount and adjust according to your taste preference for a balanced flavor.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).