The most common gripe I hear from guys who eat clean is that they feel hungry all the time. It’s not hard to imagine why. If you’re used to eating food with a lot of flavor, the transition to grilled chicken breast and steamed broccoli can be a jarring one. It’s because strong flavors don’t just make a meal more exciting or enjoyable; they also make it more satiating. So while eating clean is great for your health and physique, you’re not doing yourself any favors by eating something bland because oftentimes you’re still going to be hungry at the end of a meal. That’s where this grilled-tuna recipe comes in—the savory mixture of garlic, parsley, and basil will satisfy your taste buds while giving your body everything it needs and nothing it doesn’t. Enjoy!


  • 4 Tuna steaks, 1" thick (6-7 oz each)
  • Salt and pepper
  • 1 tbsp Grapeseed oil
  • ½ cup Tomato, diced
  • ¼ cup Edamame, cooked
  • 1 tbsp Garlic, minced
  • 2 tbsp Basil, minced
  • 2 tbsp Capers, drained
  • 1 tbsp Parsley, mincedd
  • 1 ¼ cups Dry brown rice (4 cups cooked)
  • 1 cup Spinach leaves


  1. Season steaks with salt and pepper on both sides. Add oil to grill—or a sauté pan over high heat—and allow oil to heat for two minutes.
  2. Add tuna and cook for 2–3 minutes, turn over, and reduce heat to medium high.
  3. Cook for an additional 2 minutes, then add tomato, edamame, garlic, basil, capers, and parsley.
  4. Cook for another two minutes, remove tuna, and allow to rest while finishing pan sauce.
  5. To finish pan sauce, add rice and spinach, allow to cook for additional 1 minute, toss ingredients with spoon or tongs, then remove from heat.
  6. Once the sauce and rice mixture is finished cooking, portion rice salad and top with tuna and basil.
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