Sesame-Crusted Tuna with Ginger-Peanut Rice

Dairy Free
Health score
45%
Sesame-Crusted Tuna with Ginger-Peanut Rice
45 min.
4
400kcal

Suggestions


Indulge in a culinary delight with our Sesame-Crusted Tuna with Ginger-Peanut Rice, a dish that perfectly balances flavor and nutrition. This dairy-free recipe is not only quick to prepare, taking just 45 minutes, but it also serves as a wholesome meal for lunch or dinner, making it ideal for busy weeknights or special occasions.

Imagine succulent Yellowfin tuna steaks, expertly seared to your desired doneness, enveloped in a crunchy layer of toasted sesame seeds. The rich, nutty flavor of sesame pairs beautifully with the fresh zing of ginger, creating a taste sensation that will transport your taste buds to the vibrant streets of Southeast Asia.

The accompanying ginger-peanut rice is a delightful twist, combining the warmth of ginger with the creamy richness of Thai peanut sauce. This dish is not only satisfying but also packed with protein, making it a great choice for health-conscious diners. With a caloric breakdown that emphasizes protein while keeping fats and carbs balanced, you can enjoy this meal guilt-free.

Whether you're looking to impress guests or simply treat yourself to a gourmet experience at home, this Sesame-Crusted Tuna with Ginger-Peanut Rice is sure to become a favorite in your recipe repertoire. Dive into this delicious dish and savor every bite!

Ingredients

  • teaspoons bottled ginger fresh minced
  • 0.3 cup green onions sliced
  • tablespoons green onions sliced
  • tablespoons soya sauce low-sodium divided
  • tablespoon thai peanut sauce 
  • 3.5 ounce boil-in-bag rice long-grain
  • 0.3 teaspoon salt 
  • tablespoon sesame oil 
  • 0.3 cup sesame seed toasted
  • 24 ounce yellowfin tuna steaks ( 3/)

Equipment

  • bowl
  • frying pan

Directions

  1. To prepare rice, cook rice according to package directions, omitting salt and fat. Stir in 1/4 cup onions, peanut sauce, ginger, and 1/4 teaspoon salt; keep warm.
  2. To prepare tuna, heat oil in a large nonstick skillet over medium-high heat.
  3. Combine tuna and 2 tablespoons soy sauce in a bowl, tossing gently to coat.
  4. Sprinkle tuna with 1/4 teaspoon salt. Dredge edges of tuna in sesame seeds.
  5. Add tuna to pan, and cook 3 minutes on each side or until desired degree of doneness.
  6. Serve tuna over rice.
  7. Drizzle with 1 tablespoon soy sauce; sprinkle with 2 tablespoons onions.

Nutrition Facts

Calories400kcal
Protein48.04%
Fat25.98%
Carbs25.98%

Properties

Glycemic Index
43.8
Glycemic Load
12.65
Inflammation Score
-7
Nutrition Score
29.901304390119%

Flavonoids

Kaempferol
0.13mg
Quercetin
0.99mg

Nutrients percent of daily need

Calories:400.1kcal
20%
Fat:11.3g
17.38%
Saturated Fat:1.72g
10.73%
Carbohydrates:25.43g
8.48%
Net Carbohydrates:23.25g
8.46%
Sugar:1.04g
1.15%
Cholesterol:66.34mg
22.11%
Sodium:710.49mg
30.89%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:47.01g
94.01%
Selenium:162.29µg
231.84%
Vitamin B3:32.63mg
163.17%
Vitamin B6:1.76mg
87.76%
Phosphorus:604.21mg
60.42%
Vitamin B12:3.54µg
58.97%
Manganese:0.67mg
33.39%
Copper:0.65mg
32.27%
Magnesium:120.82mg
30.2%
Potassium:915.33mg
26.15%
Vitamin B1:0.33mg
21.83%
Iron:3.64mg
20.23%
Vitamin D:2.89µg
19.28%
Vitamin K:19.82µg
18.88%
Vitamin B2:0.28mg
16.22%
Calcium:146.37mg
14.64%
Zinc:2.01mg
13.39%
Fiber:2.17g
8.69%
Vitamin B5:0.78mg
7.84%
Folate:28.99µg
7.25%
Vitamin E:0.62mg
4.15%
Vitamin A:195.41IU
3.91%
Vitamin C:1.86mg
2.26%
Source:My Recipes