Tuna and Asparagus Sauté

Tuna and asparagus sauté is a healthy, delicious, and easy-to-make dish that combines fresh, flaky tuna with tender asparagus in a savory, flavorful sauce. Perfect for a quick dinner or a light lunch, this dish is both nutritious and satisfying, making it an ideal option for those looking to enjoy a meal packed with protein, fiber, and vitamins.

The key to this dish is the balance between the delicate tuna and the crisp asparagus. Start by searing tuna steaks or using canned tuna (preferably in olive oil for extra flavor) in a hot pan. The tuna is cooked quickly to preserve its moist, tender texture while allowing the outside to develop a crispy crust. Once the tuna is cooked to your preferred doneness, set it aside and sauté the asparagus in the same pan, using the remnants of the tuna’s flavor to enhance the vegetable.

The asparagus is cooked until tender yet crisp, absorbing the savory goodness left behind in the pan. To elevate the flavors, add a drizzle of olive oil, a squeeze of lemon juice, and a sprinkle of garlic, salt, and pepper. For an extra boost of flavor, toss in some fresh herbs like parsley or thyme. The result is a perfectly balanced dish with bright, fresh flavors.

This tuna and asparagus sauté is not only quick and easy to prepare but also incredibly versatile. You can serve it over a bed of quinoa, couscous, or rice for a heartier meal, or enjoy it on its own for a lighter option. It’s perfect for anyone looking for a dish that is both nutritious and full of flavor without spending too much time in the kitchen.

In just about 20 minutes, you’ll have a vibrant, healthy meal that’s bursting with flavor. Tuna and asparagus sauté is a wonderful choice for anyone seeking a quick yet satisfying dinner that’s as good for your taste buds as it is for your health.

Tuna and Asparagus Sauté

3.68 from 55 votes

A delicious and healthy sautéed dish made with tuna and asparagus.

Servings 4 people

Prep Time 15 minutes mins

Cook Time 10 minutes mins

Total Time 25 minutes mins

Print Recipe Pin Recipe

Ingredients

  

1x2x3x

• 2 cans tuna
• 1 bunch asparagus
• 2 cloves garlic
• 1 Lemon
• 2 tbsp olive oil
• Salt and pepper to taste

Instructions

 

• Heat the olive oil in a pan over medium heat.
• Add the minced garlic and cook for 1 minute.
• Trim the asparagus and cut into bite-sized pieces. Add the asparagus to the pan and cook for 5 minutes until tender.
• Add the tuna to the pan and cook for another 2-3 minutes until heated through.
• Squeeze the lemon juice over the dish and season with salt and pepper to taste.
• Serve hot and enjoy!

Nutrition

Calories: 240kcalCarbohydrates: 8gProtein: 30gFat: 10gFiber: 4g

Calories: 240kcal

Meal Type: Breakfast

Cuisine: Italian

Keyword: asparagus, breakfast, saute, seafood, Tuna

Cooking Method: Fried

Diet: Paleo, Pescatarian, Vegetarian

Time: <30 Min

Level: Easy

Tried this recipe?Mention @coolinarco or tag #coolinarco!