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Tuna and Eggplant Parmesan – A Twist on the Classic Dish Weight Loss Recipe

Last Updated on November 18, 2024 by Arif Chowdhury

When it comes to comfort food, few dishes can compete with the rich, cheesy goodness of Eggplant Parmesan. But what if we told you that you could enjoy this classic dish while also keeping your health goals in sight?

Enter Tuna and Eggplant Parmesan – a delightful twist that features breaded tuna steaks and roasted eggplant, all smothered in marinara sauce.

This recipe not only satisfies your cravings but also offers a nutritious alternative for those looking to shed some pounds. Let’s dive into this deliciously innovative dish!

Why Choose Tuna and Eggplant?

Before we get into the nitty-gritty of the recipe, let’s talk about why this combination is not just tasty but also a fantastic choice for your health.

Nutritional Benefits of Tuna

Tuna is a powerhouse of nutrition. It’s high in protein, low in calories, and packed with omega-3 fatty acids, which are essential for heart health.

In fact, a 3-ounce serving of canned tuna contains about 22 grams of protein and only 100 calories. Incorporating tuna into your diet can help you feel fuller longer, making it easier to manage your weight.

The Magic of Eggplant

Eggplant, on the other hand, is a low-calorie vegetable that is rich in fiber. A cup of cooked eggplant has about 35 calories and 3 grams of fiber, which aids in digestion and helps maintain a healthy weight.

It’s also a good source of various vitamins and minerals, including potassium and vitamins C and K. These two ingredients together not only create a delicious dish but also pack a nutritional punch!

A Weight Loss Recipe

With the rising obesity rates in the U.S. – approximately 42.4% of adults were classified as obese in 2017-2018 according to the CDC – finding healthy yet satisfying recipes is more important than ever.

This Tuna and Eggplant Parmesan recipe is a great addition to your healthy eating plan, allowing you to indulge without the guilt.

Now, let’s get to the heart of the matter: the recipe!

Tuna and Eggplant Parmesan Recipe

Ingredients

For this recipe, you’ll need the following ingredients:

For the Breaded Tuna Steaks:

  • 2 (6-ounce) tuna steaks
  • 1 cup whole wheat breadcrumbs
  • 1/2 cup grated Parmesan cheese
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1 teaspoon dried oregano
  • Salt and pepper to taste
  • 2 eggs, beaten
  • Olive oil spray

For the Roasted Eggplant:

  • 1 large eggplant, sliced into 1/2-inch rounds
  • 2 tablespoons olive oil
  • Salt and pepper to taste
  • 1 teaspoon Italian seasoning (optional)

For the Marinara Sauce:

  • 2 cups marinara sauce (store-bought or homemade)
  • 1 teaspoon red pepper flakes (optional)
  • Fresh basil for garnish

For the Topping:

  • 1 cup shredded mozzarella cheese

Instructions

Step 1: Prepare the Eggplant

  • Preheat your oven to 400°F (200°C).
  • Line a baking sheet with parchment paper.
  • Arrange the eggplant slices on the baking sheet, brush with olive oil, and season with salt, pepper, and Italian seasoning.
  • Roast the eggplant in the preheated oven for about 20-25 minutes, flipping halfway through until golden brown and tender.

Step 2: Bread the Tuna

  • While the eggplant is roasting, prepare the tuna steaks. Pat them dry with paper towels and season with salt and pepper.
  • In a shallow bowl, combine breadcrumbs, Parmesan cheese, garlic powder, onion powder, and oregano.
  • Dip each tuna steak into the beaten eggs, allowing excess to drip off, then coat with the breadcrumb mixture, pressing down to adhere.
  • Spray a skillet with olive oil and heat over medium-high heat. Cook the breaded tuna steaks for about 3-4 minutes on each side, or until golden brown and cooked through.

Step 3: Assemble the Dish

  • In a large baking dish, spread a thin layer of marinara sauce on the bottom.
  • Layer half of the roasted eggplant slices over the sauce, followed by two breaded tuna steaks.
  • Spoon more marinara sauce over the tuna, then add the remaining eggplant slices. Top with the rest of the marinara sauce.
  • Finally, sprinkle the shredded mozzarella cheese on top.

Step 4: Bake

  • Cover the baking dish with aluminum foil and bake in the oven for about 20 minutes.
  • Remove the foil and bake for an additional 10-15 minutes until the cheese is bubbly and golden.

Step 5: Serve

  • Once baked, remove the dish from the oven and let it cool for a few minutes.
  • Garnish with fresh basil before serving.

Tips for Success

  • Make It Your Own: Feel free to customize this recipe by adding other vegetables, such as zucchini or bell peppers, for added flavor and nutrition.
  • Mind the Tuna: Choose sustainably sourced tuna if possible. Look for brands that carry the Marine Stewardship Council (MSC) certification.
  • Make Ahead: You can prepare the eggplant and bread the tuna ahead of time. Just assemble and bake when you’re ready to eat.

The Perfect Pairings

Now that you have your Tuna and Eggplant Parmesan ready, let’s talk about how to serve it. This dish pairs beautifully with a fresh green salad or a side of whole grain pasta.

A light vinaigrette can complement the richness of the cheese and sauce, while a simple glass of white wine can also elevate your dining experience.

The Health Benefits

This dish not only tantalizes the taste buds but also keeps your health in check. With a good balance of protein, healthy fats, and fiber-rich vegetables, it’s a meal that satisfies without overloading on calories.

You can enjoy a generous serving of this dish for about 350-400 calories, depending on portion sizes.

A Quick Nutritional Overview

  • Calories per serving: Approximately 350-400
  • Protein: 30 grams
  • Carbohydrates: 30 grams
  • Fat: 15 grams
  • Fiber: 5 grams

These numbers can vary based on the specific brands and quantities used, but overall, this dish is a nutrient-rich option that aligns well with a weight loss regimen.

A Deliciously Healthy Choice

Incorporating Tuna and Eggplant Parmesan into your meal rotation is not just a treat for your taste buds; it’s a smart way to enjoy a classic dish while keeping your health goals in mind. With its delightful flavors and satisfying textures, this recipe proves that healthy eating doesn’t have to be boring.

So, gather your ingredients, roll up your sleeves, and get ready to impress yourself and your loved ones with this scrumptious twist on a beloved classic. Bon appétit!