EatSmarter exclusive recipe

Marinated Tuna

with Sesame Crust
5
Average: 5 (2 votes)
(2 votes)
Marinated Tuna

Marinated Tuna - Ginger and balsamic vinegar give the seared tuna incredible flavors

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Health Score:
9,5 / 10
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 2 h. 20 min.
Ready in
Calories:
410
calories
Calories

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.

1 serving contains
(Percentage of daily recommendation)
Calorie410 kcal(20 %)
Protein50 g(51 %)
Fat21 g(18 %)
Carbohydrates3 g(2 %)
Sugar added0 g(0 %)
Roughage2 g(7 %)
Vitamin A1 mg(125 %)
Vitamin D10.8 μg(54 %)
Vitamin E3 mg(25 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.4 mg(36 %)
Niacin26.3 mg(219 %)
Vitamin B₆1 mg(71 %)
Folate50 μg(17 %)
Pantothenic acid1.5 mg(25 %)
Biotin5.5 μg(12 %)
Vitamin B₁₂8.6 μg(287 %)
Vitamin C9 mg(9 %)
Potassium731 mg(18 %)
Calcium157 mg(16 %)
Magnesium92 mg(31 %)
Iron3.8 mg(25 %)
Iodine102 μg(51 %)
Zinc2.3 mg(29 %)
Saturated fatty acids4.9 g
Uric acid359 mg
Cholesterol90 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
4 Tuna (each about 7 oz)
6 scallions
1 piece fresh ginger
5 tablespoons Teriyaki sauce
4 tablespoons balsamic vinegar
salt
peppers
2 tablespoons Canola oil
2 ounces Sesame seeds
How healthy are the main ingredients?
Sesame seedsgingerTunasalt
Preparation

Kitchen utensils

1 Tablespoon, 1 Small knife, 1 Large knife, 1 Paper towel, 1 Cutting board, 1 Fine grater, 1 Small bowl, 1 large Bowl, 1 large Non-stick pan, 1 Brush, 1 Peeler, 1 Slotted spatula, 1 Plate

Preparation steps

1.
Marinated Tuna preparation step 1

Rinse tuna, pat dry and place in a bowl.

2.
Marinated Tuna preparation step 2

Rinse and dry scallions and cut diagonally into thin slices.

3.
Marinated Tuna preparation step 3

Peel ginger root and finely grate. Mix with teriyaki sauce, balsamic vinegar and scallions and pour over the tuna.

4.
Marinated Tuna preparation step 4

Cover tuna and let marinate for 2 hours in the refrigerator.

5.
Marinated Tuna preparation step 5

Lift tuna from marinade, pat dry and season with salt and pepper.

6.
Marinated Tuna preparation step 6

Heat the oil in a non-stick pan and cook tuna just until seared on the outside, about 2 minutes per side.

7.
Marinated Tuna preparation step 7

Put sesame seeds on a plate. Remove tuna from pan, sprinkle both sides with a little marinade and press into the sesame seeds.

8.
Marinated Tuna preparation step 8

Return tuna to pan and cook until crust is golden brown, 1-2 minutes on each side. Serve with the remaining marinade.