Calories 318; Total Fat 9g; Carbohydrates 3g
In this 15-minute recipe, simple seared tuna is dressed up with a soy, lime, ginger, and scallion dipping sauce. Yellowfin tuna, which we used in our nutritional analysis, is rich in omega-3 fatty acidscompounds that have been found to protect against heart disease by lowering triglycerides and improving the ratio of good (HDL) cholesterol to potentially damaging (LDL) cholesterol. Omega 3s have also been linked to lower incidences of both Alzheimer's and depression. Use a low-sodium soy sauce to reduce your salt intake. Serve with Wilted Watercress with Garlic. The side is a great source of vitamins C and K, which help to keep bones and joints healthy. Note: Some types of tuna are high in mercury. Visit oceansalive.org or Seafood Watch to find the best choices for your own health and for the environment.
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Amounts per serving plus the % Daily Value (DV) based on a 2,000 calorie diet:
- 318 Calories (16%)
- 9g Total fat (14%)
- 1g Saturated Fat (6%)
- 101mg Cholesterol (34%)
- 1197mg Sodium (50%)
- 3g Carbohydrate (1%)
- 1g Fiber (2%)
- 53g Protein (106%)
See the full nutritional analysis from NutritionData.com
- 3 tablespoons soy sauce
- 2 tablespoons water
- 1 tablespoon fresh lime juice
- 1/2 teaspoon grated peeled ginger
- 1/2 teaspoon sugar
- 1 scallion green, thinly sliced
- 2 1/2 teaspoons black peppercorns
- 1/2 teaspoon white peppercorns
- 1 teaspoon coriander seeds
- 2 pounds tuna steaks (1 inch thick)
- 2 tablespoons vegetable oil
Stir together soy sauce, water, lime juice, ginger, sugar, and scallion.
Coarsely crush peppercorns and coriander with a mortar and pestle or heavy skillet. Sprinkle tuna with 3/4 tsp salt, then press spice mixture evenly all over fish.
Heat oil in a 12-inch heavy skillet over medium-high heat until it shimmers, then sear tuna, turning once, about 6 minutes for medium-rare.
Serve with dipping sauce.
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