EatSmarter exclusive recipe

Seared Tuna

with Pomegranates, Filo Nests and Flower Salad
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Seared Tuna

Seared Tuna - Middle Eastern-style cuisine - so aromatic and colorful

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Health Score:
8,3 / 10
Difficulty:
moderate
Difficulty
Preparation:
50 min.
Preparation
ready in 2 h. 50 min.
Ready in
Calories:
530
calories
Calories

Healthy, because

Even smarter

Nutritional values

A nutritional A-team: the tuna fillets are packed with iodine for good thyroid function and vitamin D for strong bones, while pomegranate seeds are said to lower blood pressure and prevent inflammation. 

Edible flowers are available ready-mixed in some supermarkets and specialty shops. You can also harvest them yourself on the balcony or in the garden: the petals of nasturtiums, fragrant geraniums, roses, violets, mallows and daisies are just some of the types of flower you can eat.

1 serving contains
(Percentage of daily recommendation)
Calorie530 kcal(25 %)
Protein45 g(46 %)
Fat24 g(21 %)
Carbohydrates30 g(20 %)
Sugar added0 g(0 %)
Roughage1.5 g(5 %)
Vitamin A0.9 mg(113 %)
Vitamin D9.7 μg(49 %)
Vitamin E3.9 mg(33 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.3 mg(27 %)
Niacin22.7 mg(189 %)
Vitamin B₆0.9 mg(64 %)
Folate40 μg(13 %)
Pantothenic acid1.6 mg(27 %)
Biotin4.6 μg(10 %)
Vitamin B₁₂7.7 μg(257 %)
Vitamin C13 mg(14 %)
Potassium779 mg(19 %)
Calcium47 mg(5 %)
Magnesium42 mg(14 %)
Iron2.5 mg(17 %)
Iodine92 μg(46 %)
Zinc1.2 mg(15 %)
Saturated fatty acids4.6 g
Uric acid320 mg
Cholesterol93 mg
Development of this recipe:

Ingredients

for
4
Ingredients
3
1
3 sprigs
¼ teaspoon
ground Cinnamon
4 tablespoons
4
Tuna (each about 180 grams, cut from the center)
4 sheets
4 ounces
Baby greens (or other salad leaves)
12
edible Flowers (such as nasturtiums or rose petals)
½
How healthy are the main ingredients?
Tuna
Preparation

Kitchen utensils

1 Small pot, 1 Baking sheet, 1 Casserole dish, 1 Bowl, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Fine-mesh sieve, 1 Slotted spatula, 1 Grill pan, 1 Salad spinner, 1 Parchment paper, 1 Potato ricer, 1 Drying rack, 1 Citrus juicer

Preparation steps

1.
Seared Tuna preparation step 1

Cut pomegranate into quarters, scrape out seeds and reserve 2 tablespoons seeds for garnish. Put remaining seeds in a potato ricer.

2.
Seared Tuna preparation step 2

Set a fine sieve over a pot. Holding potato ricer over sieve, press pomegranate seeds to extract juice, then press on solids in sieve with back of a spoon to extract as much juice as possible. Bring juice to a boil and cook over low heat until syrupy. Let cool slightly.

3.
Seared Tuna preparation step 3

Peel garlic and finely chop. Rinse cilantro, shake dry, pluck leaves and coarsely chop. In a bowl, mix together garlic, cilantro, 2/3 of the syrup, the cinnamon and 1 tablespoon olive oil.

4.
Seared Tuna preparation step 4

Place tuna in a baking dish, drizzle with the garlic-juice mixture cover and let marinate in the refrigerator for 2-3 hours (or preferably overnight).

5.
Seared Tuna preparation step 5

Line a baking sheet with parchment paper. Halve filo sheets, then brush 4 half-sheets lightly with oil. Top with remaining half-sheets. Shape filo sheets with your hands into little nests and place on baking sheet.

6.
Seared Tuna preparation step 6

Bake filo nests in a preheated oven at 400°F until golden brown, about 8 minutes. Let cool.

7.
Seared Tuna preparation step 7

Rinse baby greens and spin dry. Pick over flowers and remove any wilted petals. In a large bowl, gently mix salad greens and flowers.

8.
Seared Tuna preparation step 8

Remove tuna from marinade and let drain.

9.
Seared Tuna preparation step 9

Grill tuna on a hot grill pan or charcoal grill until desired doneness, 2-3 minutes per side. Meanwhile, squeeze juice from lemon half. 

10.
Seared Tuna preparation step 10

In a bowl, whisk together remaining strained pomegranate syrup and olive oil with lemon juice and season with salt and pepper. Drizzle over salad and toss to combine. Arrange salad, filo nests and tuna loins decoratively on 4 plates or 1 large serving plate. Sprinkle with remaining pomegranate seeds and serve immediately.