Seared Tuna with Sesame Seeds
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(0 votes)
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
289
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 289 cal. | (14 %) | ||
| Protein | 59.98 g | (61 %) | ||
| Fat | 1.25 g | (1 %) | ||
| Carbohydrates | 5.28 g | (4 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 0.2 g | (1 %) |
more nutritional values
| Vitamin A | 44 mg | (5,500 %) | ||
| Vitamin D | 4 μg | (20 %) | ||
| Vitamin E | 0.61 mg | (5 %) | ||
| Vitamin B₁ | 0.27 mg | (27 %) | ||
| Vitamin B₂ | 0.28 mg | (25 %) | ||
| Niacin | 54.67 mg | (456 %) | ||
| Vitamin B₆ | 2.09 mg | (149 %) | ||
| Folate | 5.1 μg | (2 %) | ||
| Pantothenic acid | 0.69 mg | (12 %) | ||
| Vitamin B₁₂ | 4.7 μg | (157 %) | ||
| Vitamin C | 0.5 mg | (1 %) | ||
| Potassium | 1,095.5 mg | (27 %) | ||
| Calcium | 9.6 mg | (1 %) | ||
| Magnesium | 88.3 mg | (29 %) | ||
| Iron | 2.26 mg | (15 %) | ||
| Zinc | 0.93 mg | (12 %) | ||
| Saturated fatty acids | 0.43 g | |||
| Cholesterol | 94 mg |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- For the tuna
- 800 grams fresh Tuna steak
- 3 Tbsps soy sauce
- salt
- peppers
- Sesame seeds (2 tbsp, light and dark)
- For the serving
- 4 tsps Wasabi paste
- 40 grams pickled ginger (thin slices)
- soy sauce
- Crispbread (with sesame)
Preparation steps
1.
For the tuna: rinse fish, pat dry, season with salt and pepper and combine with soy sauce, refrigerate for 30 minutes.
2.
Heat sesame oil in a wok, pat dry tuna fillet and sear for 3-4 minutes on both sides. Quickly roll in sesame seeds and cut into thick slices. Serve with wasabi, ginger, soy sauce and crispbread.
