Marinated Sesame Tuna
Marinated Sesame Tuna - Ginger and balsamic vinegar give the seared tuna incredible flavors
Healthy, because
Even smarter
Nutritional values
Two fat-soluble vitamins in this dish are particularly nutritious: vitamin A for the eyes and vitamin D for strengthening the bones. Tuna also provides the fat required for optimal absorption with extremely heart-friendly fatty acids.
Serve only half a portion at a time as a starter. For a main course, add basmati rice and a leafy salad with vinegar-oil dressing.
(Percentage of daily recommendation)
| Calorie | 410 cal. | (20 %) | ||
| Protein | 50 g | (51 %) | ||
| Fat | 21 g | (18 %) | ||
| Carbohydrates | 3 g | (2 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2 g | (7 %) |
| Vitamin A | 1 mg | (125 %) | ||
| Vitamin D | 10.8 μg | (54 %) | ||
| Vitamin E | 3 mg | (25 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 26.3 mg | (219 %) | ||
| Vitamin B₆ | 1 mg | (71 %) | ||
| Folate | 50 μg | (17 %) | ||
| Pantothenic acid | 1.5 mg | (25 %) | ||
| Biotin | 5.5 μg | (12 %) | ||
| Vitamin B₁₂ | 8.6 μg | (287 %) | ||
| Vitamin C | 9 mg | (9 %) | ||
| Potassium | 731 mg | (18 %) | ||
| Calcium | 157 mg | (16 %) | ||
| Magnesium | 92 mg | (31 %) | ||
| Iron | 3.8 mg | (25 %) | ||
| Iodine | 102 μg | (51 %) | ||
| Zinc | 2.3 mg | (29 %) | ||
| Saturated fatty acids | 4.9 g | |||
| Uric acid | 359 mg | |||
| Cholesterol | 90 mg |
Ingredients
- Ingredients
- 4 Tuna (each about 7 oz)
- 6 scallions
- 1 pc fresh ginger
- 5 Tbsps Teriyaki sauce
- 4 Tbsps balsamic vinegar
- salt
- peppers
- 2 Tbsps Canola oil
- 2 ozs Sesame seeds
Kitchen utensils
Preparation steps
Rinse tuna, pat dry and place in a bowl.
Rinse and dry scallions and cut diagonally into thin slices.
Peel ginger root and finely grate. Mix with teriyaki sauce, balsamic vinegar and scallions and pour over the tuna.
Cover tuna and let marinate for 2 hours in the refrigerator.
Lift tuna from marinade, pat dry and season with salt and pepper.
Heat the oil in a non-stick pan and cook tuna just until seared on the outside, about 2 minutes per side.
Put sesame seeds on a plate. Remove tuna from pan, sprinkle both sides with a little marinade and press into the sesame seeds.
Return tuna to pan and cook until crust is golden brown, 1-2 minutes on each side. Serve with the remaining marinade.
