Seared Ahi Tuna Salad With Fresh Snap Peas

Gluten Free
Dairy Free
Health score
53%
Seared Ahi Tuna Salad With Fresh Snap Peas
20 min.
4
278kcal

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Indulge in a delightful culinary experience with our Seared Ahi Tuna Salad with Fresh Snap Peas, a dish that perfectly balances flavor and nutrition. This vibrant salad is not only gluten-free and dairy-free, making it suitable for various dietary preferences, but it also boasts a health score of 53, ensuring you can enjoy a guilt-free meal.

Ready in just 20 minutes, this recipe is ideal for a quick lunch or a light dinner, serving four people with only 278 calories per serving. The star of the dish, sushi-grade ahi or yellowfin tuna, is seared to perfection, offering a tender and flavorful bite that pairs beautifully with the crispness of fresh snap peas and mixed salad greens.

The dressing, a zesty blend of fresh lime juice, honey, and dark sesame oil, adds a refreshing kick that elevates the entire dish. With a caloric breakdown highlighting a high protein content of 64.12%, this salad is not only delicious but also a fantastic source of nourishment. Whether you're looking to impress guests or simply enjoy a healthy meal at home, this Seared Ahi Tuna Salad is sure to become a favorite in your recipe repertoire.

Ingredients

  • teaspoon sesame oil dark
  • 0.5 teaspoon ginger fresh minced peeled
  • 0.5 teaspoon coarsely ground pepper black
  • teaspoons honey 
  • tablespoons juice of lime fresh
  • cups salad greens mixed
  • teaspoons olive oil extra-virgin divided
  • 0.5 cup scallions thinly sliced
  • teaspoon sesame seed toasted
  • 1.5 cups sugar snap peas trimmed
  • 24 ounce yellowfin tuna steaks 
  • 0.5  plus divided

Equipment

  • bowl
  • frying pan
  • whisk
  • cutting board

Directions

  1. Rub tuna steaks with 1 teaspoon olive oil; sprinkle with 1/2 teaspoon each salt and pepper. Set aside.
  2. For the dressing, combine lime juice, honey, remaining 2 teaspoons olive oil, sesame oil, ginger, and remaining 1/8 teaspoon salt in a bowl; whisk to combine. Set aside.
  3. Heat a large skillet over medium-high heat.
  4. Add tuna; cook 3 minutes without disturbing. Turn and cook 2 minutes more or to desired degree of doneness.
  5. Transfer to a cutting board; slice into 1/2-inch-thick pieces.
  6. Place 1 1/2 cups greens on each of 4 plates. Top each salad with 1/4 of the sliced tuna.
  7. Add even amounts of snap peas, scallions, and sesame seeds.
  8. Drizzle evenly with dressing.
  9. *Choose ahi or yellowfin tuna over bluefin tuna: Recent reports have found unsafe levels of mercury in bluefin.

Nutrition Facts

Calories278kcal
Protein64.12%
Fat17.3%
Carbs18.58%

Properties

Glycemic Index
41.57
Glycemic Load
3.25
Inflammation Score
-9
Nutrition Score
30.232608857362%

Flavonoids

Eriodictyol
0.25mg
Hesperetin
1.01mg
Naringenin
0.04mg
Kaempferol
0.17mg
Quercetin
1.39mg

Nutrients percent of daily need

Calories:277.59kcal
13.88%
Fat:5.24g
8.06%
Saturated Fat:0.91g
5.7%
Carbohydrates:12.66g
4.22%
Net Carbohydrates:11.19g
4.07%
Sugar:7.71g
8.56%
Cholesterol:66.34mg
22.11%
Sodium:144.76mg
6.29%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:43.7g
87.4%
Selenium:154.93µg
221.33%
Vitamin B3:32.14mg
160.68%
Vitamin B6:1.71mg
85.62%
Vitamin B12:3.54µg
58.97%
Phosphorus:525.85mg
52.59%
Vitamin C:41.74mg
50.6%
Vitamin K:37.65µg
35.86%
Potassium:984.87mg
28.14%
Vitamin A:1314.79IU
26.3%
Magnesium:80.79mg
20.2%
Vitamin D:2.89µg
19.28%
Vitamin B1:0.29mg
19.19%
Vitamin B2:0.27mg
15.95%
Iron:2.79mg
15.51%
Manganese:0.27mg
13.45%
Folate:50.86µg
12.71%
Vitamin B5:0.86mg
8.56%
Copper:0.16mg
8.03%
Vitamin E:1.1mg
7.3%
Zinc:0.97mg
6.47%
Fiber:1.47g
5.87%
Calcium:47.48mg
4.75%
Source:My Recipes