Seared Tuna with Green Beans, Lemon and Wasabi

Gluten Free
Dairy Free
Very Healthy
Health score
100%
Seared Tuna with Green Beans, Lemon and Wasabi
45 min.
4
198kcal

Suggestions


Indulge in a culinary delight with our Seared Tuna with Green Beans, Lemon, and Wasabi—a dish that perfectly balances flavor and health. This vibrant meal is not only gluten-free and dairy-free, but it also boasts a remarkable health score of 100, making it an excellent choice for those seeking nutritious options without compromising on taste.

Imagine the succulent, sushi-grade tuna steaks, expertly seared to a perfect medium-rare, offering a melt-in-your-mouth experience. The addition of black sesame seeds adds a delightful crunch, while the fresh haricots verts provide a crisp contrast, enhancing the dish's overall texture. The zesty lemon juice and fragrant garlic create a refreshing dressing that elevates the green beans, making them a standout side.

Whether you're preparing a light lunch, a sophisticated dinner, or a main course for a special occasion, this recipe is sure to impress. With only 198 calories per serving, you can enjoy a guilt-free meal that is as visually appealing as it is delicious. The subtle kick of wasabi adds an exciting twist, making each bite a flavorful adventure.

Gather your loved ones around the table and serve this stunning dish, showcasing your culinary skills while nourishing their bodies. Dive into the world of healthy eating with our Seared Tuna with Green Beans, Lemon, and Wasabi, and discover how delightful healthy cooking can be!

Ingredients

  • 12 ounces ahi tuna steak 
  • tablespoons sesame seeds black
  •  garlic clove minced
  • 12 ounces haricots verts trimmed
  •  juice of lemon grated
  • servings pepper black freshly ground
  •  spring onion white green sliced thin ( and parts)
  • tablespoons wasabi paste 

Equipment

  • bowl
  • whisk
  • pot
  • grill
  • grill pan

Directions

  1. Bring a large pot of salted water to a boil. Preheat a grill or grill pan over high heat.
  2. Season the tuna steaks with salt and pepper to taste, and spray them lightly with cooking spray. When the grill is hot, add the tuna and cook for 1 1/2 minutes per side for medium-rare.
  3. Transfer the tuna to a platter and allow it to rest, uncovered, for 5 minutes.
  4. Meanwhile, cook the haricots verts in the boiling water until they are just tender, about 3 minutes; drain.
  5. In a medium bowl, whisk together the lemon juice and zest, garlic, and wasabi paste.
  6. Add the haricots verts, scallions, and sesame seeds. Toss to coat, adding salt and pepper to taste.
  7. Thinly slice the tuna. Fan each portion onto each of 4 plates. Pile a mound of dressed haricots verts on top of the tuna, and serve.
  8. Taste
  9. Book, using the USDA Nutrition Database

Nutrition Facts

Calories198kcal
Protein45.65%
Fat33%
Carbs21.35%

Properties

Glycemic Index
43.75
Glycemic Load
2.18
Inflammation Score
-9
Nutrition Score
26.996521618055%

Flavonoids

Eriodictyol
0.37mg
Hesperetin
1.09mg
Naringenin
0.1mg
Luteolin
0.11mg
Kaempferol
0.55mg
Myricetin
0.12mg
Quercetin
3.64mg

Nutrients percent of daily need

Calories:198.25kcal
9.91%
Fat:7.43g
11.43%
Saturated Fat:1.54g
9.61%
Carbohydrates:10.81g
3.6%
Net Carbohydrates:6.85g
2.49%
Sugar:3.27g
3.63%
Cholesterol:32.32mg
10.77%
Sodium:42.35mg
1.84%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:23.13g
46.25%
Vitamin B12:8.02µg
133.67%
Vitamin K:61.59µg
58.65%
Vitamin A:2567.31IU
51.35%
Selenium:33.81µg
48.3%
Vitamin B3:8.39mg
41.94%
Vitamin D:4.85µg
32.32%
Phosphorus:298.43mg
29.84%
Vitamin B6:0.6mg
29.76%
Magnesium:93.23mg
23.31%
Vitamin C:18.91mg
22.92%
Vitamin B1:0.34mg
22.8%
Manganese:0.42mg
20.94%
Copper:0.4mg
20.16%
Vitamin B2:0.34mg
19.82%
Iron:2.9mg
16.11%
Fiber:3.96g
15.86%
Potassium:509.64mg
14.56%
Calcium:117.26mg
11.73%
Folate:46.16µg
11.54%
Vitamin B5:1.13mg
11.31%
Zinc:1.36mg
9.08%
Vitamin E:1.29mg
8.62%
Source:Epicurious