Sesame Seared Tuna
1 3-oz fillet of sesame seared tuna contains 232 Calories. The macronutrient breakdown is 14% carbs, 46% fat, and 40% protein. This is a good source of protein (42% of your Daily Value), potassium (10% of your Daily Value), and vitamin b6 (66% of your Daily Value).
- Makes
- 4 3-oz 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
- In a small bowl, mix the soy sauce, mirin, honey, and sesame oil. Divide the mixture in half. Add rice vinegar to one half to create a dipping sauce and set aside.
- Spread sesame seeds on a plate. Coat tuna steaks with the remaining soy sauce mixture, then press into sesame seeds to cover.
- Heat olive oil in a cast iron skillet over high heat until very hot. Sear the tuna steaks for about 30 seconds on each side. Serve with the prepared dipping sauce and wasabi paste.
Nutrition Facts
For 1 3-oz fillet of sesame seared tuna (132g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 232 | |
| Fats | 12g | 15% |
| Saturated fats | 2g | 9% |
| Trans fats | 0g | |
| Cholesterol | 33mg | 11% |
| Sodium | 1059mg | 46% |
| Carbs | 8g | 3% |
| Net carbs | 7g | |
| Fiber | 1g | 3% |
| Sugar | 5g | |
| Protein | 23g | |
| Calcium | 34mg | 3% |
| Iron | 2mg | 19% |
| Potassium | 448mg | 10% |
| Vitamin D | 1μg | 10% |
| Vitamins and Minerals | ||
| Alpha carotene | 0μg | |
| Beta carotene | 0.1μg | |
| Caffeine | 0mg | |
| Choline | 63mg | 11% |
| Copper | 0.1mg | 16% |
| Fluoride | 0.4μg | |
| Folate (B9) | 8μg | 2% |
| Lycopene | 0μg | |
| Magnesium | 48mg | 11% |
| Manganese | 0.2mg | 7% |
| Niacin | 17mg | 103% |
| Pantothenic acid | 0.3mg | 6% |
| Phosphorus | 277mg | 40% |
| Retinol | 15μg | |
| Riboflavin (B2) | 0.1mg | 9% |
| Selenium | 78μg | 142% |
| Theobromine | 0mg | |
| Thiamine | 0.1mg | 11% |
| Vitamin A IU | 51IU | |
| Vitamin A | 15μg | 2% |
| Vitamin B12 | 2μg | 74% |
| Vitamin B6 | 1mg | 66% |
| Vitamin C | 2mg | 2% |
| Vitamin D IU | 59IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 1μg | |
| Vitamin E | 1mg | 5% |
| Vitamin K | 3μg | 3% |
| Zinc | 1mg | 6% |
| Sugars | ||
| Sugar | 5g | |
| Sucrose | 0.1g | |
| Glucose | 2g | |
| Fructose | 2g | |
| Lactose | 0g | |
| Maltose | 0.1g | |
| Galactose | 0.2g | |
| Starch | 0g | |
| Fats | ||
| Saturated fats | 2g | 9% |
| Monounsaturated fats | 6g | |
| Polyunsaturated fats | 4g | |
| Trans fats | 0g | |
| Fatty Acids | ||
| Total omega 3 | 0.1g | |
| Total omega 6 | 0g | |
| Alpha Linolenic Acid (ALA) | 0g | |
| Docosahexaenoic Acid (DHA) | 0.1g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 1g | |
| Arginine | 1g | |
| Aspartic acid | 2g | |
| Cystine | 0.2g | |
| Glutamic acid | 3g | |
| 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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Seared Ahi Tuna Steaks http://allrecipes.com/recipe/160099/seared-ahi-tuna-steaks/
