Healthy Grilling

Pan Seared Ahi Tuna

with white wine sauce
5
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(1 vote)
Pan Seared Ahi Tuna
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Health Score:
64 / 100
Difficulty:
easy
Difficulty
Preparation:
4 h. 20 min.
Preparation
Calories:
569
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie569 cal.(27 %)
Protein43 g(44 %)
Fat43 g(37 %)
Carbohydrates1 g(1 %)
Sugar added0 g(0 %)
Roughage0.4 g(1 %)
Vitamin A0.9 mg(113 %)
Vitamin D9.1 μg(46 %)
Vitamin E3.8 mg(32 %)
Vitamin K5.7 μg(10 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.3 mg(27 %)
Niacin27.1 mg(226 %)
Vitamin B₆0.9 mg(64 %)
Folate32 μg(11 %)
Pantothenic acid1.4 mg(23 %)
Biotin3.2 μg(7 %)
Vitamin B₁₂8.6 μg(287 %)
Vitamin C17 mg(18 %)
Potassium782 mg(20 %)
Calcium84 mg(8 %)
Magnesium109 mg(36 %)
Iron2.2 mg(15 %)
Iodine101 μg(51 %)
Zinc0.2 mg(3 %)
Saturated fatty acids11.3 g
Uric acid364 mg
Cholesterol146 mg
Complete sugar1 g

Ingredients

for
2
Ingredients
2 slices fresh Tuna (about 1.25" thick, 8 oz per slice)
1 Tbsp dry white wine
peppers (freshly ground)
2 Tbsps extra virgin olive oil
10 bay leaves
1 tsp butter
fresh bay leaves (for garnish)
Lemon wedge (for garnish)
How healthy are the main ingredients?
Tunaolive oil

Preparation steps

1.

Rinse the tuna slices and dry with a paper towel. Mix the white wine with the pepper and 2 tablespoons of olive oil. Crush the bay leaves, and place in a bag with the tuna and the marinade. Marinate for 4 hours in the refrigerator, turning occasionally.

2.

Heat 2 tablespoons of olive oil with the butter in a pan.

3.

Remove the tuna from the marinade. Sear on each side, about 4 minutes total cooking time.

4.

Bring the marinade to a boil (minus the bay leaves) in the same pan the tuna was seared. Scrape up any browned bits, and remove from the heat. Top the tuna with the sauce. Garnish with the fresh bay leaves and lemon wedges.