Seared Black Pepper Crusted Ahi Tuna Steaks
Tuna contains several important nutrients, such as omega-3 fatty acids, vitamins A, D, E and iodine. Their interaction lowers cholesterol levels, improves blood values and strengthens the thyroid gland.
Even though tuna is extremely healthy, you should not eat the fish every day, because the fish stocks are threatened and the fishing methods can cause unwanted by-catch. For conscious consumption, the MSC label is currently a good guide.
(Percentage of daily recommendation)
|Calorie||482 kcal||(23 %)|
|Protein||43 g||(44 %)|
|Fat||27 g||(23 %)|
|Carbohydrates||13 g||(9 %)|
|Sugar added||0 g||(0 %)|
|Roughage||5.5 g||(18 %)|
|Vitamin A||1.1 mg||(138 %)|
|Vitamin D||8.7 μg||(44 %)|
|Vitamin E||4 mg||(33 %)|
|Vitamin B₁||0.4 mg||(40 %)|
|Vitamin B₂||0.4 mg||(36 %)|
|Niacin||21.9 mg||(183 %)|
|Vitamin B₆||1.1 mg||(79 %)|
|Folate||109 μg||(36 %)|
|Pantothenic acid||1.4 mg||(23 %)|
|Biotin||5.9 μg||(13 %)|
|Vitamin B₁₂||7 μg||(233 %)|
|Vitamin C||54 mg||(57 %)|
|Potassium||888 mg||(22 %)|
|Calcium||261 mg||(26 %)|
|Magnesium||72 mg||(24 %)|
|Iron||4.1 mg||(27 %)|
|Iodine||87 μg||(44 %)|
|Zinc||1.5 mg||(19 %)|
|Saturated fatty acids||5.7 g|
|Uric acid||385 mg|
Crush black and white peppercorns in a mortar and put on a plate.
Cut tuna lengthwise into 2 cylindrical pieces.
Roll tuna pieces in peppercorns to coat.
Cut leek diagonally into approximately 1/2-inch slices.
Carefully rinse leek slices in several changes of cold water, keeping rounds intact if possible. Remove and drain well.
Peel the garlic and thinly slice. Coarsely chop the olives.
Rinse the parsley, shake dry, pluck leaves and coarsely chop. Squeeze orange to yield approximately 2/3 cup juice.
Heat 1 tablespoon oil in a pan over medium heat. Cook leek and garlic, stirring frequently, until softened, 3 to 4 minutes.
Add olives and orange juice and bring to a boil. Cover and cook until slightly reduced, about 3 minutes, then season with salt and pepper.
Meanwhile, heat the remaining oil in a skillet. Cook the tuna loins until seared and golden, about 45 seconds per side.
Combine parsley and leek mixture and arrange on a plate. Cut tuna into slices, arrange on top, and serve.