EatSmarter exclusive recipe

Sesame Tuna

with Rice Noodles
4.666665
Average: 4.7 (3 votes)
(3 votes)
Sesame Tuna

Sesame Tuna - If you like sushi, you will love this simple yet refined fish dish

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Health Score:
9,2 / 10
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
627
calories
Calories

Healthy, because

Even smarter

Nutritional values

Fresh tuna is naturally rich in omega-3 fatty acids, which are incredibely beneficial for the heart and circulation. 100 grams contains  3.5 grams of these acids,  more than any other type of fish.

Make sure to buy the freshest tuna available to ensure optimal flavor and nutrition. Tuna loses its nutrients and taste after even one day.

1 serving contains
(Percentage of daily recommendation)
Calorie627 kcal(30 %)
Protein48 g(49 %)
Fat21 g(18 %)
Carbohydrates59 g(39 %)
Sugar added1 g(4 %)
Roughage6 g(20 %)
Vitamin A0.8 mg(100 %)
Vitamin D8.1 μg(41 %)
Vitamin E4.3 mg(36 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.3 mg(27 %)
Niacin12.4 mg(103 %)
Vitamin B₆0.9 mg(64 %)
Folate69 μg(23 %)
Pantothenic acid1.5 mg(25 %)
Biotin5.5 μg(12 %)
Vitamin B₁₂6.4 μg(213 %)
Vitamin C18 mg(19 %)
Potassium883 mg(22 %)
Calcium142 mg(14 %)
Magnesium124 mg(41 %)
Iron4.7 mg(31 %)
Iodine78 μg(39 %)
Zinc3 mg(38 %)
Saturated fatty acids4.5 g
Uric acid329 mg
Cholesterol68 mg
Development of this recipe:
How healthy are the main ingredients?
Tuna

Ingredients

for
4
Ingredients
½
4 tablespoons
1 tablespoon
2 tablespoons
2 tablespoons
2
1 piece
1
8 sprigs
1 ounce
4 slices
sushi-grade Tuna (each about 5 ounces)
11 ounces
1 tablespoon
Preparation

Kitchen utensils

1 Citrus juicer, 1 Tablespoon, 1 large Bowl, 1 Cutting board, 1 Small knife, 1 Peeler, 1 Fine grater, 1 Plate, 1 Small pot, 1 Non-stick pan, 1 Slotted spatula, 1 Large knife, 1 Sieve

Preparation steps

1.
Sesame Tuna preparation step 1

Squeeze lime half and measure 1 tablespoon juice. Mix juice with chili sauce, sesame oil, rice vinegar, fish sauce and 2 tablespoons water in a large bowl.

2.
Sesame Tuna preparation step 2

Peel the garlic and ginger. Chop the garlic finely and grate ginger finely.

3.
Sesame Tuna preparation step 3

Rinse and dry chile pepper, cut in half lengthwise, remove seeds and chop finely. Stir into the sauce.

4.
Sesame Tuna preparation step 4

Rinse cilantro, shake dry and pluck the leaves.

5.
Sesame Tuna preparation step 5

Place sesame seeds on a plate. Rinse tuna, pat dry and season with salt and pepper. Press tun firmly on both sides into the sesame seeds.

6.
Sesame Tuna preparation step 6

Cook the rice noodles in a pot of boiling water according to package instructions. Meanwhile, heat oil in a non-stick pan and sear the tuna on each side for 1-2 minutes.

7.
Sesame Tuna preparation step 7

Remove tuna from pan and cut into narrow strips. Drain noodles and toss with the sauce. Top with tuna, sprinkle with cilantro and serve.