Citrus Tuna

Gluten Free
Dairy Free
Very Healthy
Health score
100%
Citrus Tuna
45 min.
6
303kcal

Suggestions

Ingredients

  • 36 ounce ahi tuna steak ( 3/)
  • tablespoon pepper black freshly ground
  • teaspoon fennel seeds crushed
  •  garlic clove minced
  • 0.5 cup juice of lemon fresh ( 3 lemons)
  • 0.5 cup juice of lime fresh ( 4 limes)
  • cup orange juice fresh ( 3 oranges)
  • teaspoon salt 
  • tablespoons sugar 

Equipment

  • sauce pan
  • grill

Directions

  1. Prepare grill.
  2. Combine first 5 ingredients in a medium saucepan. Bring to a boil; cook until reduced to 1/2 cup (about 20 minutes).
  3. Remove from heat; cool slightly.
  4. Combine pepper, salt, and fennel seeds; rub over both sides of fish.
  5. Place fish on grill rack coated with cooking spray; grill 3 minutes on each side. Turn fish; brush with half of orange juice glaze. Grill 1 minute. Turn fish; brush with remaining orange juice glaze. Grill 1 minute or until fish is medium-rare or until desired degree of doneness.
  6. Note: Store cooked tuna in refrigerator for up to 1 day.
  7. Wine Note: With its bright citrus flavors and the char from the grill, this dish needs a refreshing flavor-packed white. Try the spicy, herbal, and crisp Kumeu River Pinot Gris form New Zealand. The 2000 vintage is $

Nutrition Facts

Calories303kcal
Protein54.18%
Fat25.91%
Carbs19.91%

Properties

Glycemic Index
30.68
Glycemic Load
6.69
Inflammation Score
-10
Nutrition Score
31.193042941715%

Flavonoids

Eriodictyol
1.5mg
Hesperetin
9.69mg
Naringenin
1.24mg
Kaempferol
0.01mg
Myricetin
0.06mg
Quercetin
0.32mg

Nutrients percent of daily need

Calories:302.79kcal
15.14%
Fat:8.59g
13.22%
Saturated Fat:2.18g
13.59%
Carbohydrates:14.85g
4.95%
Net Carbohydrates:14.2g
5.16%
Sugar:10.34g
11.49%
Cholesterol:64.64mg
21.55%
Sodium:455.83mg
19.82%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:40.41g
80.83%
Vitamin B12:16.04µg
267.34%
Selenium:62.54µg
89.34%
Vitamin A:3813.29IU
76.27%
Vitamin B3:14.98mg
74.89%
Vitamin D:9.7µg
64.64%
Phosphorus:449.79mg
44.98%
Vitamin C:35.28mg
42.76%
Vitamin B6:0.84mg
41.84%
Vitamin B1:0.46mg
30.9%
Vitamin B2:0.45mg
26.57%
Magnesium:95.93mg
23.98%
Vitamin B5:1.95mg
19.49%
Potassium:583.01mg
16.66%
Vitamin E:1.8mg
12.03%
Iron:2.05mg
11.4%
Manganese:0.22mg
11.07%
Copper:0.2mg
9.84%
Zinc:1.12mg
7.44%
Folate:22.12µg
5.53%
Calcium:34.53mg
3.45%
Fiber:0.65g
2.61%
Vitamin K:1.83µg
1.75%
Source:My Recipes