Seared Tuna with Avocado

Gluten Free
Dairy Free
Popular
Health score
34%
Seared Tuna with Avocado
16 min.
4
541kcal

Suggestions

Ingredients

  • 0.5 cup cilantro leaves fresh chopped
  •  jalapeño chiles hot minced seeded (if very , use only 1 chile)
  • tablespoons ginger fresh minced peeled
  •  garlic cloves minced
  • Tbsp juice of lime juicy freshly squeezed (from 2 to 4 limes, depending on how your limes are)
  • 0.3 cup soya sauce gluten-free (use soy sauce if you need to avoid gluten)
  • tablespoons sugar 
  • servings salt and pepper black freshly ground
  • teaspoon sesame oil dark
  • 0.3 cup olive oil extra-virgin
  • tablespoons canola oil 
  • 24 ounce blocks sashimi-quality tuna 
  •  avocados pitted ripe peeled halved sliced

Equipment

  • food processor
  • bowl
  • frying pan
  • blender

Directions

  1. In a bowl, combine the cilantro, jalapeño, ginger, garlic, lime juice, soy sauce, sugar, salt, sesame oil and olive oil. If you want, you can purée the sauce in a blender or food processor.
  2. Heat a large skillet on high heat for one minute. Coat the pan with the canola oil and let heat up for 30 to 45 seconds.
  3. Sprinkle the tuna pieces with salt. Sear the tuna for a minute on each side.
  4. Transfer the seared tuna to a bowl and coat with some of the sauce.
  5. Pour some sauce on the plates, top with the tuna and serve with the sliced avocado and a wedge of lime.

Nutrition Facts

Calories541kcal
Protein26.56%
Fat61.71%
Carbs11.73%

Properties

Glycemic Index
66.52
Glycemic Load
3.43
Inflammation Score
-7
Nutrition Score
30.639130260633%

Flavonoids

Cyanidin
0.33mg
Epicatechin
0.37mg
Epigallocatechin 3-gallate
0.15mg
Eriodictyol
0.33mg
Hesperetin
1.35mg
Naringenin
0.06mg
Apigenin
0.01mg
Luteolin
0.11mg
Kaempferol
0.01mg
Myricetin
0.05mg
Quercetin
1.54mg

Nutrients percent of daily need

Calories:540.86kcal
27.04%
Fat:37.99g
58.45%
Saturated Fat:5.06g
31.64%
Carbohydrates:16.24g
5.41%
Net Carbohydrates:8.89g
3.23%
Sugar:4.64g
5.15%
Cholesterol:61.24mg
20.41%
Sodium:1462.22mg
63.57%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:36.79g
73.59%
Selenium:116.42µg
166.31%
Vitamin B3:19.57mg
97.84%
Vitamin B12:4.37µg
72.86%
Vitamin B6:0.92mg
46.12%
Vitamin E:6.17mg
41.14%
Vitamin K:42.5µg
40.48%
Phosphorus:321.24mg
32.12%
Vitamin C:24.5mg
29.7%
Fiber:7.36g
29.43%
Potassium:901.19mg
25.75%
Folate:96.81µg
24.2%
Iron:4.08mg
22.66%
Magnesium:81.2mg
20.3%
Vitamin B2:0.32mg
18.54%
Manganese:0.36mg
18.03%
Vitamin B5:1.8mg
17.99%
Copper:0.33mg
16.44%
Vitamin D:2.04µg
13.61%
Zinc:1.93mg
12.86%
Vitamin B1:0.14mg
9.64%
Vitamin A:462.42IU
9.25%
Calcium:57.42mg
5.74%