Sesame Seared Tuna
1 fillet of sesame seared tuna contains 269 Calories. The macronutrient breakdown is 12% carbs, 54% fat, and 34% protein. This is a good source of protein (40% of your Daily Value), total omega 3 (1 g), and vitamin a (62% of your Daily Value).
- Makes
- 4 fillet
- Prep Time
- 10 minutes
- Cook Time
- 10 minutes
Ingredients
Honey 1 tbsp or 21g
Rice wine vinegar 1 tbsp or 15g
Wasabi paste 1 tbsp or 15g
Directions
- For 3 oz fillets, recipe makes 4 fillets.
- In a small bowl, stir together the soy sauce, mirin, honey and sesame oil. Divide into two equal parts. Stir the rice vinegar into one part and set aside as a dipping sauce.
- Spread the sesame seeds out on a plate. Coat the tuna steaks with the remaining soy sauce mixture, then press into the sesame seeds to coat.
- Heat olive oil in a cast iron skillet over high heat until very hot. Place steaks in the pan, and sear for about 30 seconds on each side. Serve with the dipping sauce and wasabi paste.
Nutrition Facts
For 1 fillet of sesame seared tuna (133g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 269 | |
| Fats | 16g | 21% |
| Saturated fats | 3g | 14% |
| Trans fats | 0g | |
| Cholesterol | 32mg | 11% |
| Sodium | 1054mg | 46% |
| Carbs | 8g | 3% |
| Net carbs | 7g | |
| Fiber | 1g | 3% |
| Sugar | 5g | |
| Protein | 23g | |
| Calcium | 51mg | 5% |
| Iron | 2mg | 24% |
| Potassium | 293mg | 6% |
| Vitamin D | 5μg | 32% |
| Vitamins and Minerals | ||
| Alpha carotene | 0μg | |
| Beta carotene | 0μg | |
| Caffeine | 0mg | |
| Choline | 62mg | 11% |
| Copper | 0.2mg | 21% |
| Fluoride | 0.4μg | |
| Folate (B9) | 9μg | 2% |
| Lycopene | 0μg | |
| Magnesium | 65mg | 15% |
| Manganese | 0.2mg | 9% |
| Niacin | 8mg | 52% |
| Pantothenic acid | 1mg | 19% |
| Phosphorus | 265mg | 38% |
| Retinol | 557μg | |
| Riboflavin (B2) | 0.3mg | 19% |
| Selenium | 32μg | 59% |
| Theobromine | 0mg | |
| Thiamine | 0.2mg | 20% |
| Vitamin A IU | 1857IU | |
| Vitamin A | 557μg | 62% |
| Vitamin B12 | 8μg | 334% |
| Vitamin B6 | 0.5mg | 36% |
| Vitamin C | 2mg | 2% |
| Vitamin D IU | 193IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 5μg | |
| Vitamin E | 1mg | 9% |
| Vitamin K | 3μg | 2% |
| Zinc | 1mg | 8% |
| Sugars | ||
| Sugar | 5g | |
| Sucrose | 0.1g | |
| Glucose | 2g | |
| Fructose | 2g | |
| Lactose | 0g | |
| Maltose | 0.1g | |
| Galactose | 0.2g | |
| Starch | 0g | |
| Fats | ||
| Saturated fats | 3g | 14% |
| Monounsaturated fats | 7g | |
| Polyunsaturated fats | 5g | |
| Trans fats | 0g | |
| Fatty Acids | ||
| Total omega 3 | 1g | |
| Total omega 6 | 0g | |
| Alpha Linolenic Acid (ALA) | 0g | |
| Docosahexaenoic Acid (DHA) | 1g | |
| Eicosapentaenoic Acid (EPA) | 0.2g | |
| Docosapentaenoic Acid (DPA) | 0.1g | |
| Amino Acids | ||
| Alanine | 1g | |
| Arginine | 1g | |
| Aspartic acid | 2g | |
| Cystine | 0.2g | |
| Glutamic acid | 4g | |
| Glycine | 1g | |
| Histidine | 1g | |
| Hydroxyproline | 0g | |
| Isoleucine | 1g | |
| Leucine | 2g | |
| Lysine | 2g | |
| Methionine | 1g | |
| Phenylalanine | 1g | |
| Proline | 1g | |
| Serine | 1g | |
| Threonine | 1g | |
| Tryptophan | 0.3g | |
| Tyrosine | 1g | |
| Valine | 1g | |
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