Pan-seared Tuna with Oranges

Gluten Free
Dairy Free
Very Healthy
Health score
100%
Pan-seared Tuna with Oranges
45 min.
4
362kcal

Suggestions

Ingredients

  • 24 ounce tuna steaks 
  • tablespoons chives fresh plus more for garnish chopped
  • tablespoon ginger fresh grated
  •  green onions minced
  • tablespoons olive oil divided
  •  cranberry-orange relish peeled
  • cup orange juice freshly squeezed ( 5 oranges)
  • tablespoon orange zest 
  • servings pepper freshly ground to taste
  • servings sea salt to taste
  • cups pkt spinach fresh

Equipment

  • bowl
  • frying pan
  • aluminum foil

Directions

  1. Combine 1 tablespoon olive oil and next 5 ingredients in a small bowl.
  2. Place tuna in a shallow dish or zip-top bag, and add half of orange juice mixture. Set aside remaining mixture. Turn tuna to coat evenly, and marinate 15 minutes.
  3. Remove fish from marinade, and sprinkle both sides with sea salt and pepper.
  4. Heat remaining 1 tablespoon oil in a nonstick skillet over medium-high heat, and sear about 3 to 5 minutes per side, depending on desired doneness. (Tuna is best medium-rare, or very pink in the center, to medium.)
  5. Remove from pan; cover loosely with foil, and let stand 5 minutes.
  6. Add reserved marinade mixture and orange sections to pan, and cook just until warmed; keep warm.
  7. Heat 2 tablespoons water in pan; add spinach, sea salt, and pepper; cover and steam 1 minute or just until wilted. Divide spinach and tuna evenly among 4 plates.
  8. Pour sauce and drippings over fish.

Nutrition Facts

Calories362kcal
Protein46.43%
Fat39.41%
Carbs14.16%

Properties

Glycemic Index
62.63
Glycemic Load
4.89
Inflammation Score
-10
Nutrition Score
41.377825778464%

Flavonoids

Eriodictyol
0.11mg
Hesperetin
16.33mg
Naringenin
6.34mg
Apigenin
0.01mg
Luteolin
0.29mg
Isorhamnetin
0.1mg
Kaempferol
2.19mg
Myricetin
0.19mg
Quercetin
2.21mg

Nutrients percent of daily need

Calories:362.49kcal
18.12%
Fat:15.66g
24.09%
Saturated Fat:3.15g
19.7%
Carbohydrates:12.66g
4.22%
Net Carbohydrates:10.67g
3.88%
Sugar:8.59g
9.55%
Cholesterol:64.64mg
21.55%
Sodium:285.89mg
12.43%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:41.51g
83.01%
Vitamin B12:16.04µg
267.34%
Vitamin K:164.96µg
157.1%
Vitamin A:6855.97IU
137.12%
Selenium:62.69µg
89.56%
Vitamin B3:15.35mg
76.73%
Vitamin C:60.98mg
73.92%
Vitamin D:9.7µg
64.64%
Phosphorus:466.03mg
46.6%
Vitamin B6:0.89mg
44.42%
Vitamin B1:0.52mg
34.96%
Vitamin B2:0.52mg
30.82%
Magnesium:121.93mg
30.48%
Folate:96.1µg
24.03%
Potassium:812.2mg
23.21%
Vitamin E:3.45mg
22.98%
Vitamin B5:2.03mg
20.34%
Manganese:0.34mg
17.2%
Iron:2.89mg
16.06%
Copper:0.24mg
12.07%
Zinc:1.28mg
8.51%
Fiber:1.98g
7.93%
Calcium:72.26mg
7.23%
Source:My Recipes