Seared Tuna Steak with Orange Sauce
(0 votes)
(0 votes)
Health Score:
93 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 32 min.
Ready in
Calories:
936
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 936 cal. | (45 %) | ||
| Protein | 47 g | (48 %) | ||
| Fat | 62 g | (53 %) | ||
| Carbohydrates | 43 g | (29 %) | ||
| Sugar added | 11 g | (44 %) | ||
| Roughage | 6.8 g | (23 %) |
more nutritional values
| Vitamin A | 1.6 mg | (200 %) | ||
| Vitamin D | 9.1 μg | (46 %) | ||
| Vitamin E | 7.3 mg | (61 %) | ||
| Vitamin K | 86.2 μg | (144 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 29 mg | (242 %) | ||
| Vitamin B₆ | 1.3 mg | (93 %) | ||
| Folate | 109 μg | (36 %) | ||
| Pantothenic acid | 2.3 mg | (38 %) | ||
| Biotin | 10.5 μg | (23 %) | ||
| Vitamin B₁₂ | 8.6 μg | (287 %) | ||
| Vitamin C | 145 mg | (153 %) | ||
| Potassium | 1,489 mg | (37 %) | ||
| Calcium | 230 mg | (23 %) | ||
| Magnesium | 166 mg | (55 %) | ||
| Iron | 4.1 mg | (27 %) | ||
| Iodine | 105 μg | (53 %) | ||
| Zinc | 0.7 mg | (9 %) | ||
| Saturated fatty acids | 13 g | |||
| Uric acid | 434 mg | |||
| Cholesterol | 140 mg | |||
| Complete sugar | 41 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
2
- For Grilled Tuna Steaks
- 2 Tuna steak 1 1/2-inches / 3.8 cm thick (110 g | 4 oz each)
- ¼ tsp Sea salt
- ¼ tsp freshly ground Black pepper
- 2 fresh lemons (juiced and separated)
- 1 handful Watercress
- 1 handful Sprout
- ½ cup shredded, purple Cabbage
- ¼ cup shredded carrots
- 1 small, sweet, red pepper (rinsed; trimmed and and cut into rings)
- fresh Chives (to garnish)
- For Orange Vinaigrette
- 2 Oranges (divided)
- 2 Tbsps white balsamic vinegar
- 2 Tbsps honey
- 1 clove garlic cloves
- salt (to taste)
- ¼ tsp White pepper
- ½ cup good-quality olive oil
Preparation steps
1.
For Grilled Tuna Steaks:
2.
Prepare either a charcoal or gas grill for direct grilling and preheat to high.
3.
In a shallow bowl mix together salt, pepper, and the juice from one lemon. Place tuna steaks in bowl and set aside until grill is hot and ready.
4.
Arrange tuna steaks on prepared grill and cook until done, 2-3 minutes per side for rare, 4-6 minutes per side for medium.
5.
Transfer steaks to serving plates, drizzle with remaining lemon juice and let rest for 3 minutes before before layering the salad ingredients.
6.
For Orange Vinaigrette:
7.
Zest and juice 1 orange and set the aside. In a blender, combine the orange zest, orange juice, white balsamic vinegar, honey, garlic, salt, and pepper. Blend until smooth. With the blender running, add the olive oil in a steady stream until combined. Transfer to a container and store in the refrigerator, if not using immediately.
8.
Peel the remaining orange and divide into segments.
9.
To Assemble:
10.
Layer the salad fixings on top of the grilled tuna. Arrange the orange segments around the tuna and drizzle with orange vinaigrette. Garnish with fresh chives and serve.
