Blackened Tuna With Orange-Zested Salsa

Gluten Free
Dairy Free
Very Healthy
Health score
62%
Blackened Tuna With Orange-Zested Salsa
45 min.
4
268kcal

Suggestions

Ingredients

  • 24 ounce tuna steaks ()
  • teaspoons blackening seasoning 
  • teaspoons cider vinegar 
  • tablespoons cilantro leaves fresh chopped
  • 0.3 cup green onions chopped
  •  jalapeno seeded finely chopped
  • tablespoon juice of lime 
  • teaspoon orange zest 
  • 0.3 teaspoon salt 
  • 0.5 cup tomatoes diced seeded
  • teaspoon vegetable oil 
  • 0.5 cup bell pepper yellow chopped

Equipment

  • bowl
  • frying pan

Directions

  1. Combine first 9 ingredients in a small bowl; toss gently. Cover and chill 1 hour.
  2. Sprinkle blackening seasoning on both sides of fish, pressing down firmly to allow seasoning to adhere.
  3. Heat oil in a heavy-duty cast iron skillet over medium-high heat.
  4. Add fish, and cook 4 minutes on each side or until fish is medium-rare or desired degree of doneness.

Nutrition Facts

Calories268kcal
Protein62.06%
Fat33.22%
Carbs4.72%

Properties

Glycemic Index
43.5
Glycemic Load
0.34
Inflammation Score
-10
Nutrition Score
31.894782646843%

Flavonoids

Eriodictyol
0.08mg
Hesperetin
0.34mg
Naringenin
0.14mg
Luteolin
0.24mg
Kaempferol
0.1mg
Myricetin
0.07mg
Quercetin
1.27mg

Nutrients percent of daily need

Calories:268.27kcal
13.41%
Fat:9.57g
14.72%
Saturated Fat:2.33g
14.54%
Carbohydrates:3.06g
1.02%
Net Carbohydrates:2.33g
0.85%
Sugar:0.85g
0.95%
Cholesterol:64.64mg
21.55%
Sodium:480.8mg
20.9%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:40.21g
80.42%
Vitamin B12:16.04µg
267.34%
Selenium:62.21µg
88.87%
Vitamin A:4023.13IU
80.46%
Vitamin B3:15.09mg
75.43%
Vitamin D:9.7µg
64.64%
Vitamin C:43.91mg
53.23%
Phosphorus:445.14mg
44.51%
Vitamin B6:0.84mg
42.06%
Vitamin B1:0.43mg
28.57%
Vitamin B2:0.44mg
26.11%
Magnesium:91.7mg
22.92%
Vitamin B5:1.86mg
18.65%
Vitamin K:17.77µg
16.92%
Potassium:546.55mg
15.62%
Vitamin E:2.07mg
13.78%
Iron:1.99mg
11.05%
Copper:0.19mg
9.31%
Zinc:1.12mg
7.47%
Manganese:0.09mg
4.5%
Folate:16.63µg
4.16%
Fiber:0.73g
2.9%
Calcium:24.17mg
2.42%
Source:My Recipes