Baharat Panko Crusted Albacore Tuna

Dairy Free
Health score
14%
Baharat Panko Crusted Albacore Tuna
45 min.
4
424kcal
19.96%sweetness
6.9%saltiness
27.72%sourness
19.68%bitterness
1.92%savoriness
100%fattiness
0%spiciness

Ingredients

  • strip albacore tuna - sashimi grade 
  • cup flour 
  • cup coconut milk 
  •  lemon wedges juiced
  • cups panko bread crumbs 
  • tablespoons baharat spice mix 
  • servings fleur del sel 
  • servings pepper black

Equipment

  • bowl
  • frying pan
  • paper towels
  • knife
  • whisk

Directions

  1. Very gently, cut the tuna in half, length wise. (So it can fit in the pan). Don't push the knife into the fish. The trick is to gently secure the fish with your free hand (so it doesn't move with the knife) and slide your knife back and forth slowly.
  2. Whisk coconut milk and lemon juice together in a bowl
  3. Mix panko, baharat, fleur del sel and pepper in a separate bowl
  4. Put flour in a third bowl
  5. Season the tuna with fleur del sel and pepper
  6. Dredge in the flour
  7. Dip into the coconut mixture
  8. Finely coat the fish with panko
  9. Heat oil in a pan over medium-high heat.
  10. Sear each side of the tuna until the panko turns golden brown on all sides. Rare tuna sea only needs a minute on each side.
  11. Place tuna onto a paper towel and pat away excess oil.
  12. Let it set for a few minutes.

Nutrition Facts

Calories424kcal
Protein10.71%
Fat32.5%
Carbs56.79%

Properties

Glycemic Index
57.38
Glycemic Load
18.88
Inflammation Score
-5
Nutrition Score
14.808260869565%

Flavonoids

Eriodictyol
0.96mg
Hesperetin
1.26mg
Naringenin
0.02mg
Luteolin
0.09mg
Myricetin
0.02mg
Quercetin
0.05mg

Taste

Sweetness:
19.96%
Saltiness:
6.9%
Sourness:
27.72%
Bitterness:
19.68%
Savoriness:
1.92%
Fattiness:
100%
Spiciness:
0%

Nutrients percent of daily need

Calories:423.88kcal
21.19%
Fat:15.37g
23.64%
Saturated Fat:11.28g
70.51%
Carbohydrates:60.41g
20.14%
Net Carbohydrates:56.49g
20.54%
Sugar:2.99g
3.32%
Cholesterol:0.11mg
0.04%
Sodium:535.51mg
23.28%
Protein:11.4g
22.79%
Manganese:1.08mg
53.76%
Vitamin B1:0.69mg
46.32%
Selenium:22.12µg
31.6%
Iron:5.53mg
30.72%
Folate:113.76µg
28.44%
Vitamin B3:5.21mg
26.05%
Vitamin B2:0.34mg
19.82%
Phosphorus:163.66mg
16.37%
Fiber:3.92g
15.68%
Copper:0.29mg
14.45%
Magnesium:52.83mg
13.21%
Calcium:98.98mg
9.9%
Zinc:1.19mg
7.95%
Potassium:254.11mg
7.26%
Vitamin B5:0.48mg
4.82%
Vitamin B6:0.09mg
4.42%
Vitamin C:2.95mg
3.58%
Vitamin K:3.23µg
3.08%
Vitamin B12:0.16µg
2.67%
Source:Foodista