Healthy Grilling
Pan Seared Ahi Tuna
with white wine sauce
(1 vote)
(1 vote)
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)
(Percentage of daily recommendation)
| Calorie | 569 cal. | (27 %) | ||
| Protein | 43 g | (44 %) | ||
| Fat | 43 g | (37 %) | ||
| Carbohydrates | 1 g | (1 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 0.4 g | (1 %) |
more nutritional values
| Vitamin A | 0.9 mg | (113 %) | ||
| Vitamin D | 9.1 μg | (46 %) | ||
| Vitamin E | 3.8 mg | (32 %) | ||
| Vitamin K | 5.7 μg | (10 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 27.1 mg | (226 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 32 μg | (11 %) | ||
| Pantothenic acid | 1.4 mg | (23 %) | ||
| Biotin | 3.2 μg | (7 %) | ||
| Vitamin B₁₂ | 8.6 μg | (287 %) | ||
| Vitamin C | 17 mg | (18 %) | ||
| Potassium | 782 mg | (20 %) | ||
| Calcium | 84 mg | (8 %) | ||
| Magnesium | 109 mg | (36 %) | ||
| Iron | 2.2 mg | (15 %) | ||
| Iodine | 101 μg | (51 %) | ||
| Zinc | 0.2 mg | (3 %) | ||
| Saturated fatty acids | 11.3 g | |||
| Uric acid | 364 mg | |||
| Cholesterol | 146 mg | |||
| Complete sugar | 1 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
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)
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.
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