seared ahi tuna for a quick lean meal
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 1
Ingredients
2 6oz, tuna steaks1/2 cup of panko crumbs1 Tbsp black pepper1 dash garlic powder1 Tbsp lemon pepper1 Tbsp olive oil2 lime wedges
1. toast the panko in a non stick or cast iron skillet
2. coat the tuna steak with olive oil and lime juice after patting steaks dry.
3. Mix the panko, pepper, kemon pepper on a plate
4. Coat the steaks with the dry mixture, all sides.
5. Heat pan on high heat with olive oil or cooking spray briefly to bring to searing temperature (45 seconds should be fine).
6. Place the steaks into the pan and cover for 1 min max and then gently flip and cook the other side for another minute.
7. Remove, let sit for no more than 30 seconds (it will keep cooking when left whole) and slice with a SHARP knife (less than 1/2 inch per slice).
Serving Size: makes 2 servings
Number of Servings: 1
Recipe submitted by SparkPeople user RONINJ422.
2. coat the tuna steak with olive oil and lime juice after patting steaks dry.
3. Mix the panko, pepper, kemon pepper on a plate
4. Coat the steaks with the dry mixture, all sides.
5. Heat pan on high heat with olive oil or cooking spray briefly to bring to searing temperature (45 seconds should be fine).
6. Place the steaks into the pan and cover for 1 min max and then gently flip and cook the other side for another minute.
7. Remove, let sit for no more than 30 seconds (it will keep cooking when left whole) and slice with a SHARP knife (less than 1/2 inch per slice).
Serving Size: makes 2 servings
Number of Servings: 1
Recipe submitted by SparkPeople user RONINJ422.
Nutritional Info Amount Per Serving
- Calories: 617.5
- Total Fat: 44.2 g
- Cholesterol: 150.0 mg
- Sodium: 173.7 mg
- Total Carbs: 31.0 g
- Dietary Fiber: 3.0 g
- Protein: 84.2 g