Recipe description
July 26, 2026
Grilled tuna with caponata
Grilled tuna with caponata: fiber-rich, gut-friendly balance for everyday meals.
High Protein
30 Minute Meal
Easy Recipe
88%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from a variety of vegetables in caponata.
- Includes olive oil and tuna providing healthy fats and high-quality protein.
- Diverse plant ingredients support dietary variety without relying on refined ingredients.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Tuna
2
piece
Oil, olive
2
tablespoon
Eggplant
1
piece
Zucchini
1
piece
Capsicum, red
1
piece
Onion
1
piece
Garlic
2
clove
Tomato
2
piece
Caper
1
tablespoon
Olive
2
tablespoon
Basil
1
tablespoon
Vinegar, red wine
1
tablespoon
Sugar, white
1
teaspoon
Salt
1
pinch
Black pepper
1
pinch
Instructions
1
Prepare the caponata: Dice eggplant, zucchini, red bell pepper, and onion into small cubes. Mince garlic.
2
In a large pan, heat olive oil over medium heat. Add onions and garlic, sauté until softened.
3
Add diced eggplant, zucchini, and red bell pepper. Cook until vegetables are tender, stirring occasionally.
4
Add diced tomatoes, capers, olives, red wine vinegar, sugar, salt, and black pepper. Simmer for 15-20 minutes until thickened. Stir in chopped basil at the end.
5
While caponata simmers, season tuna steaks with salt and pepper. Grill over medium-high heat for 3-4 minutes per side, or until desired doneness.
6
Serve grilled tuna steaks over a generous portion of warm caponata.
More Recipes For Your Gut
Nutrition
510 kcal
Calories
40 g
Protein
20 g
Carbohydrates
6 g
Fiber
3 g
Sugar
25 g
Fat
4 g
Saturated fat
1.9 g
Salt
FAQ
Is this dish gluten-free?
Yes, naturally gluten-free. Check ingredient labels if you’re avoiding gluten strictly.
Can I make it dairy-free?
Yes, it contains no dairy ingredients.
Can I substitute tuna with another protein?
Yes, try grilled salmon, chicken, or firm tofu as a protein swap.
How should I store leftovers?
Refrigerate in an airtight container for up to 2 days; caponata keeps for 3–4 days.
Are olives or capers high in salt?
They’re cured and salty; rinse them or use less salt when seasoning.
What wine pairs with this dish?
A light white such as Sauvignon Blanc, Vermentino, or a dry rosé.
How spicy is it?
The recipe is mild; add chili flakes to taste if you like extra heat.
How do I reheat?
Reheat the tuna separately or serve it cold; warm the caponata gently.
Is this good for gut health?
It’s fiber-rich from vegetables and fits a balanced, plant-forward eating pattern.
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