Seared Sesame-Crusted Tuna
1 ½ serving of seared sesame-crusted tuna contains 491 Calories. The macronutrient breakdown is 7% carbs, 56% fat, and 37% protein. This is a good source of protein (82% of your Daily Value), calcium (37% of your Daily Value), and iron (103% of your Daily Value).
- Makes
- 4 servings
- Prep Time
- 7 minutes
- Cook Time
- 2 minutes
Ingredients
Canola oil ¾ tbsp or 11g
Directions
- In a shallow dish, combine white sesame seeds and black sesame seeds and stir to mix.
- Season the tuna with salt and pepper, and dredge each filet in the sesame seeds. Be sure to coat each side evenly.
- In a non-stick pan, heat the oil until smoking.
- Arrange the tuna in the pan, and make sure not to overcrowd. Cook for about one minute until the seeds start to turn golden underneath. Carefully, turn the tuna over and cook for about another minute.
- Transfer the tuna to a cutting board, and cut into 1/4 inch thick slices. Serve immediately.
Nutrition Facts
For 1 ½ serving of seared sesame-crusted tuna (217g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 491 | |
| Fats | 31g | 40% |
| Saturated fats | 3g | 17% |
| Trans fats | 0g | |
| Cholesterol | 75mg | 25% |
| Sodium | 121mg | 5% |
| Carbs | 9g | 3% |
| Net carbs | 4g | |
| Fiber | 5g | 17% |
| Sugar | 0.1g | |
| Protein | 46g | |
| Calcium | 372mg | 37% |
| Iron | 8mg | 103% |
| Potassium | 179mg | 4% |
| Vitamin D | 0μg | 0% |
| Vitamins and Minerals | ||
| Alpha carotene | 0μg | |
| Beta carotene | 1μg | |
| Caffeine | 0mg | |
| Choline | 7mg | 1% |
| Copper | 1mg | 123% |
| Fluoride | 0μg | |
| Folate (B9) | 26μg | 7% |
| Lycopene | 0μg | |
| Magnesium | 95mg | 23% |
| Manganese | 1mg | 29% |
| Niacin | 1mg | 8% |
| Pantothenic acid | 0mg | 0.4% |
| Phosphorus | 170mg | 24% |
| Retinol | 0μg | |
| Riboflavin (B2) | 0.1mg | 5% |
| Selenium | 9μg | 17% |
| Theobromine | 0mg | |
| Thiamine | 0.2mg | 18% |
| Vitamin A IU | 3IU | |
| Vitamin A | 0μg | 0% |
| Vitamin B12 | 0μg | 0% |
| Vitamin B6 | 0.2mg | 17% |
| Vitamin C | 0mg | 0% |
| Vitamin D IU | 0IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 0μg | |
| Vitamin E | 2mg | 13% |
| Vitamin K | 8μg | 6% |
| Zinc | 2mg | 19% |
| Sugars | ||
| Sugar | 0.1g | |
| Sucrose | 0g | |
| Glucose | 0g | |
| Fructose | 0g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 0g | |
| Fats | ||
| Saturated fats | 3g | 17% |
| Monounsaturated fats | 12g | |
| Polyunsaturated fats | 9g | |
| Trans fats | 0g | |
| Fatty Acids | ||
| Total omega 3 | 1g | |
| Total omega 6 | 2g | |
| Alpha Linolenic Acid (ALA) | 1g | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 0.3g | |
| Arginine | 1g | |
| Aspartic acid | 0.4g | |
| Cystine | 0.1g | |
| Glutamic acid | 1g | |
| Glycine | 0.3g | |
| Histidine | 0.1g | |
| Hydroxyproline | 0g | |
| Isoleucine | 0.2g | |
| Leucine | 0.4g | |
| Lysine | 0.2g | |
| Methionine | 0.2g | |
| Phenylalanine | 0.3g | |
| Proline | 0.2g | |
| Serine | 0.3g | |
| Threonine | 0.2g | |
| Tryptophan | 0.1g | |
| Tyrosine | 0.2g | |
| Valine | 0.3g | |
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