seared ahi tuna for a quick lean meal
Nutritional Info
- Servings Per Recipe: 1
- 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
View full nutritional breakdown of seared ahi tuna for a quick lean meal calories by ingredient
Introduction
This dish is simply seared raw fish with a few ingredients thrown around it so the nutritional value stays the same plus about 50 calories for the oil, seasoning, and mustard. Fresh tuna is one of the lightest and least fishy smelling varieties that you will find as well as one of the healthiest and best tasting available year round. In addition, tuna is one of the easiest fish to cook well. This dish is simply seared raw fish with a few ingredients thrown around it so the nutritional value stays the same plus about 50 calories for the oil, seasoning, and mustard. Fresh tuna is one of the lightest and least fishy smelling varieties that you will find as well as one of the healthiest and best tasting available year round. In addition, tuna is one of the easiest fish to cook well.Number of Servings: 1
Ingredients
-
2 6oz, tuna steaks
1/2 cup of panko crumbs
1 Tbsp black pepper
1 dash garlic powder
1 Tbsp lemon pepper
1 Tbsp olive oil
2 lime wedges
Tips
I like to serve this on a bed of rice with a good dollop or two of stone ground mustard. A side of baby greens tossed in a light olive oil based dressing
Directions
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.
