Tuna with grilled vegetables and quinoa

Ingredients

• arugula: 80 g
• tuna: 100 g
• vegetables: 220 g
• quinoa: about 46 g dry (about 130 g cooked)
• olive oil: 5 g

Instructions

1. Measure the ingredients to the portion indicated.
2. Cook gently: boil, bake or braise.
3. Plate it up and don't add oil/sauces beyond the allowance.

Nutrition

Contains: Fish

Swaps

• The fish can be swapped for chicken/turkey 150 g or tofu 170 g.
• Swap the oily fish for trout, mackerel or sardines in a similar portion.
• Vegetables can be swapped for any non-starchy vegetables at the same weight.
• If you don't have fresh vegetables, use frozen ones without sauce at the same weight.
• You can swap the grain for another. Check the calories for your portion on the package.

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