Lemon-Tuna Broccoli Bowl
This Lemon-Tuna Broccoli Bowl is a high-protein, low-fuss warm salad that comes together in minutes, perfect for a satisfying and healthy lunch. Tender-crisp broccoli is tossed with bright lemon, pungent garlic, a hint of spice, and flaky tuna, creating a flavorful and nutritious meal.
For 1 serving
Prepare Broccoli: Bring a small pot of lightly salted water to a rolling boil. Add the frozen broccoli florets and cook for 4-6 minutes, or until tender-crisp. Drain thoroughly using a colander, shaking off excess water.
Prepare Aromatics: While the broccoli cooks, mince the garlic clove very finely. Halve the lemon and be ready to squeeze its juice.
Combine Ingredients: Transfer the hot, drained broccoli to a medium-sized mixing bowl. Immediately add the minced garlic, red pepper flakes, and a generous drizzle of extra virgin olive oil.
Add Tuna & Lemon: Open the can of tuna, drain it well, and flake it directly into the bowl with the broccoli. Squeeze the juice from half of the fresh lemon over the mixture.
Season & Toss: Season with sea salt and freshly ground black pepper to taste. Gently toss all the ingredients together until well combined, ensuring the lemon juice and oil coat the broccoli and tuna evenly.
Serve: Serve immediately while warm for the best flavor and texture.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1Don't Overcook Broccoli: Aim for tender-crisp. Overcooked broccoli becomes mushy and loses its vibrant color and some nutrients.
- 2Drain Tuna Well: Ensure the tuna is thoroughly drained to prevent a watery bowl and to concentrate its flavor.
- 3Season While Warm: Adding salt and pepper to the warm broccoli helps it absorb the flavors better.
- 4Adjust Spice: Start with a small pinch of red pepper flakes and add more if you prefer a spicier kick.
Adapt it for your goals.
Protein Swap
Replace canned tuna with cooked shredded chicken, canned salmon, or chickpeas for a different protein source.
Herbaceous BoostHerbaceous Boost
Stir in 1-2 tablespoons of fresh chopped herbs like parsley, dill, or chives for added freshness and flavor.
Mediterranean TwistMediterranean Twist
Add a few chopped Kalamata olives, sun-dried tomatoes, or crumbled feta cheese for a more pronounced Mediterranean profile.
Why this is on our healthy list.
High in Protein
Tuna is an excellent source of lean protein, essential for muscle repair, satiety, and overall body function.
Rich in Fiber
Broccoli is packed with dietary fiber, aiding digestion, promoting gut health, and helping to regulate blood sugar levels.
Vitamin C Boost
Lemon and broccoli provide a good amount of Vitamin C, an antioxidant crucial for immune function and skin health.
Frequently asked questions
Yes, absolutely! Use about 250g (1 medium head) of fresh broccoli florets. Boil or steam them until tender-crisp, then proceed with the recipe.
