2- minute "Quick Broiled" Tuna Steaks

2- minute "Quick Broiled" Tuna Steaks
Fat 43%Protein 55%
Percent Calories

1 steak of 2- minute "quick broiled" tuna steaks contains 312 Calories. The macronutrient breakdown is 3% carbs, 43% fat, and 55% protein. This is a good source of protein (74% of your Daily Value), potassium (17% of your Daily Value), and vitamin b6 (123% of your Daily Value).

Makes
2 steak
Prep Time
10 minutes
Cook Time
2 minutes

Ingredients

Directions

  1. NOTES: Use 2 tuna steaks, 1 inch thick Extra virgin olive oil if possible Add sea salt and black pepper to taste
  2. Chop or press garlic and let sit for 5 minutes.
  3. Preheat the broiler on high and place an all stainless steel skillet (including the handle) or cast iron pan under the heat for about 10 minutes to get very hot. The pan should be 5-7 inches from the heat source.
  4. While pan is heating prepare Tuna by rubbing steaks with 2 Tbsp fresh lemon juice and salt and pepper. The pan requires no oil as the lemon from the fish sufficiently coast the pan.
  5. Using a hot pad, remove pan from heat, place Tuna on hot pan and return pan to broiler. Keep in mind that it is cooking rapidly on both sides, so t is done very quickly, usually in 2-3 minutes, depending on thickness.
  6. Dress with olive oil, 1 tsp lemon juice and garlic. Variations: 1. Coat with Dijon mustard and fresh chopped rosemary before "quick broiling" 2. For an Asian flavor, add tamari (soy sauce), ginver and rice vinegar. Replace black pepper with white pepper and omit salt. 3. Add Soy sauce, lime juice, or sesame seeds to tuna 4. Make a sauce of wasabi horseradish and soy sauce, drizzle over cooked tuna.

Nutrition Facts

For 1 steak of 2- minute "quick broiled" tuna steaks (208g)

NutrientValue%DV
Calories312
Fats14g 18%
Saturated fats2g 11%
Trans fats0g
Cholesterol66mg 22%
Sodium77mg 3%
Carbs2g 1%
Net carbs2g
Fiber0.1g 0.4%
Sugar1g
Protein42g
Calcium11mg 1%
Iron1mg 18%
Potassium779mg 17%
Vitamin D3μg 19%
Vitamins and Minerals
Alpha carotene0μg
Beta carotene0.3μg
Caffeine0mg
Choline112mg 20%
Copper0.1mg 7%
Fluoride0μg
Folate (B9)8μg 2%
Lycopene0μg
Magnesium61mg 15%
Manganese0mg 2%
Niacin31mg 197%
Pantothenic acid0.5mg 10%
Phosphorus477mg 68%
Retinol31μg
Riboflavin (B2)0.2mg 14%
Selenium154μg 281%
Theobromine0mg
Thiamine0.2mg 17%
Vitamin A IU104IU
Vitamin A31μg 3%
Vitamin B124μg 147%
Vitamin B62mg 123%
Vitamin C9mg 10%
Vitamin D IU117IU
Vitamin D20μg
Vitamin D33μg
Vitamin E2mg 16%
Vitamin K8μg 7%
Zinc1mg 6%
Sugars
Sugar1g
Sucrose0.1g
Glucose0.2g
Fructose0.2g
Lactose0g
Maltose0g
Galactose0g
Starch0g
Fats
Saturated fats2g 11%
Monounsaturated fats10g
Polyunsaturated fats2g
Trans fats0g
Fatty Acids
Total omega 30.2g
Total omega 60g
Alpha Linolenic Acid (ALA)0g
Docosahexaenoic Acid (DHA)0.1g
Eicosapentaenoic Acid (EPA)0g
Docosapentaenoic Acid (DPA)0g
Amino Acids
Alanine2g
Arginine2g
Aspartic acid4g
Cystine0.4g
Glutamic acid6g
Glycine2g
Histidine1g
Hydroxyproline0g
Isoleucine2g
Leucine3g
Lysine4g
Methionine1g
Phenylalanine2g
Proline1g
Serine2g
Threonine2g
Tryptophan0.4g
Tyrosine1g
Valine2g

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