Seared Tuna
(0 votes)
(0 votes)
Health Score:
94 / 100
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
Calories:
291
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 291 cal. | (14 %) | ||
| Protein | 22 g | (22 %) | ||
| Fat | 22 g | (19 %) | ||
| Carbohydrates | 1 g | (1 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 0.5 g | (2 %) |
more nutritional values
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 4.5 μg | (23 %) | ||
| Vitamin E | 1.7 mg | (14 %) | ||
| Vitamin K | 16.2 μg | (27 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 13.9 mg | (116 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 21 μg | (7 %) | ||
| Pantothenic acid | 0.7 mg | (12 %) | ||
| Biotin | 1.9 μg | (4 %) | ||
| Vitamin B₁₂ | 4.3 μg | (143 %) | ||
| Vitamin C | 4 mg | (4 %) | ||
| Potassium | 394 mg | (10 %) | ||
| Calcium | 72 mg | (7 %) | ||
| Magnesium | 64 mg | (21 %) | ||
| Iron | 1.4 mg | (9 %) | ||
| Iodine | 50 μg | (25 %) | ||
| Zinc | 0.4 mg | (5 %) | ||
| Saturated fatty acids | 5.3 g | |||
| Uric acid | 182 mg | |||
| Cholesterol | 70 mg | |||
| Complete sugar | 0 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- ½ tsp black peppers (coarsely ground)
- 1 generous pinch cilantro (finely ground)
- 1 generous pinch cayenne pepper
- 1 Tbsp Sesame seeds (coarsely ground in a mortar)
- 1 tsp fine Sea salt
- 400 grams Tuna steak (piece)
- 2 Tbsps soybean oil
- cilantro (for garnish)
Preparation steps
1.
Mix the pepper, coriander, cayenne pepper, sesame seeds, and salt. Coat the tuna with the seasoning mixture.
2.
Heat the soybean oil over high heat. Sear the tuna quickly, then remove from the pan. Cut into 1 cm (approximately 1/2 inch) thick slices. Garnish with the cilantro.
